Posterior

[Set 2-4]: - Crossed-Arms Front Barbell Squat: incorporate some side squats; - Pull-Ups: 21/27/24 secs -> 1/1/1 rep, focus on posture and control; [Set 6-13]: - Kettlebell racked/in rack-position; [Set 14|Farmers]: - Use the heaviest weight possible to complete both rounds (with dumbbells or kettlebells, even/uneven loads, regular/rack/overhead/mixed [lowest weight above heaviest]).

Exercises

Serie 1: 1 ronda

Dead Bug Holds

45 segundos

Serie 2: 1 ronda

Crossed-Arms Front Barbell Squats

7 reps

Right Romanian Kettlebell Deadlifts

7 reps

Left Romanian Kettlebell Deadlifts

7 reps

Pull-Ups

21 segundos

Rest

1 minuto

Serie 3: 1 ronda

Crossed-Arms Front Barbell Squats

9 reps

Right Romanian Kettlebell Deadlifts

9 reps

Left Romanian Kettlebell Deadlifts

9 reps

Pull-Ups

27 segundos

Rest

1 minuto

Serie 4: 1 ronda

Crossed-Arms Front Barbell Squats

8 reps

Right Romanian Kettlebell Deadlifts

8 reps

Left Romanian Kettlebell Deadlifts

8 reps

Pull-Ups

24 segundos

Rest

1 minuto

Serie 5: 1 ronda

Dead Bug Holds

45 segundos

Serie 6: 7 rondas

Left Kettlebell Snatch

1 rep

Dumbbell Windmills

1 rep

Left Reverse Lunges with Kettlebell

1 rep

Serie 7: 7 rondas

Right Kettlebell Snatch

1 rep

Dumbbell Windmills

1 rep

Right Reverse Lunges with Kettlebell

1 rep

Serie 8: 1 ronda

Rest

1 minuto

Serie 9: 9 rondas

Left Kettlebell Snatch

1 rep

Dumbbell Windmills

1 rep

Left Reverse Lunges with Kettlebell

1 rep

Serie 10: 9 rondas

Right Kettlebell Snatch

1 rep

Dumbbell Windmills

1 rep

Right Reverse Lunges with Kettlebell

1 rep

Serie 11: 1 ronda

Rest

1 minuto

Serie 12: 8 rondas

Left Kettlebell Snatch

1 rep

Dumbbell Windmills

1 rep

Left Reverse Lunges with Kettlebell

1 rep

Serie 13: 8 rondas

Right Kettlebell Snatch

1 rep

Dumbbell Windmills

1 rep

Right Reverse Lunges with Kettlebell

1 rep

Serie 14: 1 ronda

Rest

1 minuto

Serie 15: 2 rondas

Farmer's Walk

35 segundos

Rest

20 segundos

Farmer's Walk

45 segundos

Rest

25 segundos

Farmer's Walk

40 segundos

Rest

1 minuto

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Elección Principal para este Entrenamiento

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