Intervals
3*(3*(3’ on : 1’ off) /3’ rest))
1: 400 bike, row, run —> max box jumps
2: 400 bike, row, run —> max burpee
3: 400 bike, row, run —> max dus
– Llevar pulsómetro, entre 70-85% fcres.
– Fc res = (220-edad – fc reposo)*%esf + fc reposo.
Midline
Emom 10-15’
1: 15 ghd sit ups
2: 15 ghd hip extension
3: 20 MB russian twists
4: 15 hip extensions from floor
5: 20” Lsit
Aeróbico ligero
20-30’ aerobico ligero @50-70%