Warmup
500 m Run or Row
12 Sit Up x 2 sets + Paso Cangrejo (Estirando arriba cada 4 brazadas) + 10 Air Squat Jump x 2 sets
Paso de carretilla + 10 Push Up sujetando los pies el compi x 2 sets

Weightlifting (Close grip Bench Press)
A-STRENGTH: 5 Rounds
Close Grip Bench Press x 8 Reps
Pendlay Row x 6 Reps
(Subir de peso en cada serie) Rest 1´ entre Sets.

Metcon
B- WOD: 15 min EMOM
5 Rounds
1st Minute: 15 Russian KB Swings (24/16 K.)
2nd Minute: 100m Run
3rd Minute: Pull-Ups x 30 sec AMRAP

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