Warmup

500 m Run or Row
Paso de Lagartija + 12 Sit Up x 2 sets
Salto de Rana + 12 Air Squat x 2 sets
Calentar para Back Squat
2 sets de 20/20 Reps Back Squat con barra y con el 30% de 1 RM

Weightlifting (Back Squat)

A-STRENGTH: 4 Rounds
20 Back Squat @ 40% de 1 RM
45 sec Handstand Hold

Metcon (Reps)

B-WOD: 5 Rounds:
20 Seconds Push-Ups
10 Seconds Rest
20 Seconds Pull-Ups
10 Seconds Rest
(Rest entre rounds 40 secs)
*Score todas las reps. hechas en los 5 rounds.

Gymnastics (Hollow Rock)

C- ABDOMEN:
TABATA de Hollow Rocks.