Warmup

500 m Run or Row
Paso de Gusano + 10 Sit Up x 2 sets
Paso de cangrejo + 12 Push Up x 2 sets
Walking lunge OH Plate (10/5 K) + 10 Squat push (disk 10/5

Weightlifting (Turkish Get Up)

A-STRENGTH: Turkish Get-Ups
4 x 3-3-2-1 reps. R/L
*(Subiendo de peso en cada set)

Metcon (Rondas y Reps)

B-WOD: 16 min AMRAP
25 Burpees over the medicine ball, then,
AMRAP in the remaining time:
200m Run w/ Medicine ball
20 Hand reléase Push-Ups
20 Medicine Ball Clean.

Gymnastics (Sit-up)

C-ABDOMEN:
En Parejas nos pasamos el balon 50 x 2 Sets (25 Cada uno)
Lumbares: 25 x 2 sets en Box