JUEVES 1 THE RISE (Upper body; espalda, hombros, brazos, pecho)

Neck mobility (circles, up-down-sides) 0:30
Wrist mobility (circles, up-down-sides) 0:30
Shoulder rolls (front-back) 0:30
Arm circles (front-back-crossed-W) 1:00
Plank walkouts 1:00
Scapular push ups 0:30
Jumping Jacks 1:00
Prepárate Para Tu Primer Bloque !! 1:00
Push up (regular o de rodillas) 0:40
REST 0:20
Tricep dips 0:40
REST 0:20
Push up (regular o de rodillas) 0:40
REST 0:15
Tricep dips 0:40
REST 0:15
Push up (regular o de rodillas) 0:40
REST 0:10
Tricep dips 0:40
Prepárate para tu segundo bloque !!! 1:00
Superman + pull down *con DB 0:40
REST 0:20
DER Plank row + knee drive *con DB 0:40
REST 0:20
Superman + pull down *con DB 0:40
REST 0:15
IZQ Plank row + knee drive *con DB 0:40
REST 0:15
Superman + pull down *con DB 0:40
REST 0:10
ALT Plank row + knee drive *con DBs 0:40
Prepárate para tu tercer bloque !!! 1:00
Pike push ups 0:40
REST 0:20
Reverse Plank march 0:40
REST 0:20
Pike push ups 0:40
REST 0:15
Reverse Plank march 0:40
REST 0:15
Pike push ups 0:40
REST 0:10
Reverse plank march 0:40
Prepárate para tu finisher !!!! 1:00
Commandos 1:00
CD - cobra, shoulder pigeon, thread the needle, 3 angles childs pose, etc... 4:00