Semana#2

Warm up Treadmill 10 mins Elevación 2.5 Velocidad 3.5

Workout #1

4x DB Front Squat DB - 12 lbs 12 reps

TRX inverted row TRX 12 reps

MB Overhead Slam MB10lbs 10 reps

4x KB Romanian KB- 25 lbs 12 reps

Deadlift

Push ups ------ 10 reps

Cuica ------ 30 brincos

Cardio Escaleras 10 mins Velocidad 3 ó 4

Semana#2

Warm up Treadmill 10 mins Elevación 2.5 Velocidad 3.5

Workout #2

4x Lat pull down 40 lbs 12 reps

Push Ups ----- 10 reps

DB Overhead DB 10lbs 12 reps

shoulder press

4x Seated Row 45 lbs 12 reps

Chest Press 30 lbs 12 reps

One arm DB high DB 10 lbs 12 reps @

pull

ABS Crunches ----- 25

Mountain Climbers ----- 15@ (30)

Plank ----- 1min

Semana#2

Warm up Treadmill 10 mins Elevación 2.5 Velocidad 3.5

Workout #3

4x Thrusters 15 lbs 12 reps

KB Romanian KB 35 lbs 12 reps

Deadlift

Glute Bridge Body Weight 25 reps

1
Semana#2

4x Leg Press 45 lbs 12 reps

DB Step Up 10 lbs 12 reps @

Wall Ball MB 10 lbs 10 reps

Cardio Rower Level 10 15 mins