LAURA TRAINING

UPPER BODY UPPER BODY

SUPERSET: 4X 3X
12 PRESS DE HOMBROS 15 FLEXION INVERTIDA
15/15 VUELO LATERAL 1 BRAZO 15 TRICEPS SOBRE LA CABEZA
15 REMO ABIERTO :60 REST BTW ROUNDS
3 ROUNDS; 45 WORK - ;15 REST 3 X 10 FRONTAL FLYS
-BURPEES CON FLEXION
-PUSH DE PISO A LA CABEZA 4 ROUNDS
-FLEXION + PARACAIDA :50 WORK/ :10 OFF
-BICEPS + PRESS -BURPEES + RODILLAS AL PECHO
-PLANK SUBIR Y BAJAR
ABS
3 X 20 ABD ACOSTADO TOCANDO CON PUNTAS 4 ROUNDS
3 X 15 ESQUIVAR OBJETO :40 WORK/ :20 OFF
-PLANCHA TOQUE HOMBRO ELEVADA
-SALTAR SOGA O RODILLAS AL PECHO
-ABDOMINAL CON PESO

ABS
3X
12/12 MOUNTAIN Y PATADA
:20/:20 LAT PLANK ROTATIONS OR HOLD

LOWER BODY LOWER BODY

3 X 15 SENTADILLA ABIERTA SUMO 22X1 4X
3 X:30 SENTARSE CONTRA LA PARED 20 FEET ELEVATED GLUTE BRIDGES
12/12 ESTOCADA CON PIERNA ELEVADA BULGARA 15/15 LATERAL PLANK CON APERTURA DE PIERNAS
4 ROUNDS (1 MIN REST BTW ROUNDS) 3 X :40 JUMPING SQUATS
20 AMERICAN SWING (BALANCEO)
20 SIT UPS (ABS RECTOS) 40-30-20
20 LUNGES + SQUAT (RIGHT+LEFT+SQUAT: 1 REP) NO -MOUNTAIN CLIMBERS (RIGH+LEFT: 1REP)
JUMPS IF TOO HARD -ESTOCADAS W/WEIGHT
10 SIDE TO SIDE PLANK JUMP -SENTADILLA CON PRESS HOMBROS
(RIGHT+LEFT REP)
*EVERY ROUND MUST BE AS FAST AS YOU CAN* 30-20-10
-ABDOMINALES TIJERAS
ABS -SUBIR AL BANCO
3X
20 CROSS MOUNTAIN CLIMBERS 4X
20 ABS PENDULARES :30 BARQUITO
15/15 PLANK LATERAL CON RODILLA AL PECHO