Warmup

500 m Run or Row
Paso de Lagartija + 12 Push Up x 2 sets
Salto de Rana + 12 Air Squat x 2 sets
20´´ haciendo media sentadilla + 20´´ sentadilla completa x 2 sets

Weightlifting (Front Squat)

A-STRENGTH: Front Squats – 5 x 3
75-80-90-80-75%
10 Half Bridge Plate (Puente con disco encima explosivo)(20/15 K.) Explosivo y Aguantando 3 sec. arriba. Rest 1´

Metcon (Tiempo)

B-WOD: For Time
21 Burpees
21 Wall Ball Shots (20/12 lbs)
100 m (2 Vueltas al box Bear Crawl)
15 Burpees
15 Wall Ball Shots
50 m (1 vuelta al box Bear Crawl)
9 Burpees
9 Wall Ball Shots
media vuelta al box Bear Crawl

Gymnastics (Sit-up)

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