Warmup

500 m Run or Row
Paso de Gusano + 12 HRPU x 2 sets
10 Air Squat + 5 Burpees x 2 sets
1 minuto saltando comba x 2 sets (Rest 30 segundos)

Custom Metcon (Rondas y Reps)

A-WOD: 16 min AMRAP
300m Run
30 Double-Unders Or 90 Simples
10 Burpees
**The goal with this workout is to maintain a 70% effort/intensity level for the entire duration of the workout. Do not crash and burn. (no darle caña si no no lo acabamos ir al 70% de intensidad)

Weightlifting (Good Morning)

B- STRENGTH: 4 Rounds not for time
Strict Chin-Ups x 8 Reps
Bar Good Mornings x 10 Reps (50/35 K.)
Pasar Foam Roller durantex 20 sec R/L en Isquiotibiales
Rest 1´entre rounds

ABDOMEN

C- ABDOMEN:TABATA DE CICLISTAS