Warmup

500 m Run or Row
Paso de Lagartija + 10 sit up Roll x 2 sets
Paso en cunclillas + 12 Air Squat Jump x 2 sets
Paso de carretilla + 10 Push Up Bomber x 1 set cada uno

Custom Metcon

A-WOD: 15 Minute EMOM
5 Rounds of the following:
Minute 1: 150m Row Sprint
Minute 2: 50m Farmer’s Carry (1 Vuelta al box por dentro)
Minute 3: 20 sec HS Hold (or 20 sec of HSPU Advanced)

Weightlifting (Back Squat)

STRENGTH: 4 Rounds
Back Squat x 8 Reps@60% De 1 RM
Band Pull-Aparts x 10 Reps
30 Double Unders 0r 90 Simples

ABDOMEN

C- ABDOMEN:
Tabata de abdomen con rueda abdominal.