Warmup

500 m Run or Row
Paso en cunclillas + 12 Push Up x 2 sets
Walking Lunge OH Plate (15/10 K) + 12 Air Squat Jump x 2 sets
Paso de carretilla + 15 sit up Roll x 1 set cada uno

Weightlifting (Bench Press)

A-STRENGTH: Bench Press
12 minutes to Establish a 1 Rep. Max.

Metcon (Rondas y Reps)

B-WOD: “Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (24/16 K.)
“SCALED NATE”
4 Chest to Bar or Strict Pull-Ups
6 Pike hold en cajon Push-Ups
8 Kettlebell Swings (escalar el peso como sea necesario)

Gymnastics (Sit-up)

C- ABDOMEN:
TABATA DE CICLISTAS (15/10 K.)