VIERNES 9 DE MAYO
A) Glute Bridge Floor Press:
2 x 10
2 x 8
2 x 6
B) 5 ROUNDS:
12 Sumo DL
15 Cyclist Squat
C) TABATA:
Sit Ups
Hollow Hold
Climber
Front Plank
SÁBADO 10 DE MAYO
A) Hip Thrust:
2 x 6
2 x 4
2 x 2
B) 5 ROUNDS:
12 Push Press
20 Gorilla row
C) 4 SETS:
15 Lateral Raises
12/12 Triceps Back Kick
C) 4 SETS:
8/8 Bulgarian Squat
12 Reverse Nordic Curl
LUNES 12 DE MAYO
A) RDL:
2 x 12
2 x 10
2 x 8
B) 10 ROUNDS (I GO, YOU GO):
10 Push Press
10 Bent Over Row
C) TABATA:
Tuck Ups
Commando Plank
MARTES 13 DE MAYO
A) Pull Ups:
2 x 6
2 x 4
2 x 2
B) 5 ROUNDS:
8 SLDL
15 Cyclist Squat
C) 4 SETS:
10 Good Mornings
10/10 B-Stance DL
MIÉRCOLES 14 DE MAYO
A) Back Squat:
2 x 8
2 x 6
2 x 4
B) EMOM 15’:
20 Gorilla Row
12-15 Push Ups
Rest
C) TABATA:
Sit Up
Hollow Hold
Russian Twist
Side Plank
JUEVES 15 DE MAYO
A) Bench Press:
2 x 6
2 x 4
2 x 2
B) EMOM 15’:
8 Front Squat
10/10 Glute Bridge One Leg
Rest
C) 4 SETS:
15 Bench Dips
15 Lateral Raises
VIERNES 16 DE MAYO
A) Sumo Deadlift:
2 x 8
2 x 6
2 x 4
B) 5 ROUNDS:
10/8/6/4/2 Australian Pull Up
2/4/6/8/10 DB Floor Press
C) TABATA:
Tuck Ups
Sit Ups
Jack Plank
Front Plank
SÁBADO 17 DE MAYO
A) Pendlay Row:
2 x 8
2 x 6
2 x 4
B) 5 ROUNDS:
8 DL
16 Heavy Step Up
C) 4 SETS:
20 Cossack Squat
30’’ ISO Squat
