PLANTILLAS THE LAB-37.png

WARM-UP

facepull +Elbow to Tall Plank+ banded passthrough (20seg c/u) x 3 sets

BUILDING

  • Bench press + Single arm bent over row x 4sets  8-12reps RPE 7/10

  • pull-ups + Strict press 8-12 reps x 3 sets  

  • skullcrushers +bicep curl  12-15 reps x 3 sets

  • Snatch grip shrug 15reps + leg raises x 2 sets

BUILDING

HIP THURST!!
4 x 8 con 3 segundos de pausa
guarden la caja y mantengan la barra LIVIANA

TABATA 30-10. 4 rondas
1. Banded glute bridge
2. Banded Abduction in glute bridge

EMOM 45 ON . 15 OFF

M1. SG LEG BENCH SQUAT right leg
M2. SG LEG BENCH SQUAT left leg
M3. CONVENTIONAL DEADLIFT
M4. STEP UP right leg
M5. STEP UP left leg