Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso del gusano en el sitio + push up
10 air squat jump
10 sit ups

Weightlifting (Front Squat)

15’ to locate 1rm front squat

Custom Metcon (Tiempo)

200 m run
21 front squat @ 40% 1rm
400 m run
18 front squat @ 45% 1rm
600 m run
15 front squat @ 50% 1rm
800 m run
12 front squat @ 55% 1rm
600 m run
9 front squat @ 60% 1rm
400 m run
6 front squat @ 65% 1rm
200 m run
3 front squat @ 70% 1rm