Warmup

500 m Run or Row
Paso de Lagartija + 12 Push Up x 2 sets
Walking Lunge OH Plate Back(Hacia atras) (15/10 K) + 12 Air Squat x 2 sets
10 Kipping Swing y seguido 6 Pull Ups + 20 segundos haciendo Mountain Climber x 2 sets

Weightlifting (Turkish Get Up)

A-STRENGTH: 4 rounds:
1) 10 x Strict Pull-Ups
*1´30 min Rest between sets. (Chicas que se pongan goma mas pequeña de lo habitual)
2) 3 Rounds:
Turkish Get-Ups – 6 Reps (3R/L) (subir de peso en cada set) 1´rest entre sets.

Metcon (Tiempo)

B-WOD: 4 Rounds For Time Of:
400 m Run
25 Push Press (40/25 K.)
15 Bar-Facing Burpees.

ABDOMEN

C- ABDOMEN:
Sit Up con Medicine Ball a la Pared 50 Reps.