Warmup
500 m Run or Row
Paso de Gusano + 12 Push Up Diamond x 2 sets
12 SDHP Kb+ 12 Deadlift Kb x 2 sets
15 Sit Ups + 15 fondos triceps en banco o cajon https://youtu.be/PYapgguXgT8
Weightlifting (Sumo Deadlift High Pull)
A-STRENGTH: A1. Sumo Deadlift High Pull
5, 5, 3, 1, 1, 1
A2. Strict Pull-Ups – 12, 10, 8, 6, 4 Las tres ultimas series lastrarse cada set mas peso(Hacemos las Pull Ups Entre las series de Sumo)
Metcon (Rondas y Reps)
B- WOD: 14 min AMRAP
7 Deadlifts (80/55 K.)
14 Sit-Ups
21 Double-Unders
Gymnastics (Hollow Rock)
C- ABDOMEN:
TABATA de Hollow Rocks.
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