Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
salto de la rana
10 air squat jump
10 american kb swing
10 kb rack lunges 5 L/R

Weightlifting (Back Squat)

5 x 2 back squat

Metcon

OTM 5’
100 m run

1’ rest

Metcon

15 MBC (20/12)
10 american kb swing (28/20)
12 WBS (20/12)
10 american kb swing (28/20)
9 tire flip
10 american kb swing (28/20)
6 goblet squat (28/20)
10 american kb swing (28/20)
6 kb rack lunges 3 L/R (28/20)
10 american kb swing (28/20)

Time cap: 14’