Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morning https://youtu.be/d5DHs0t-S7A
5x Inchworm w/ Push Up https://youtu.be/6wWN9p00_MQ
10x Kipping Swings https://youtu.be/2m_NV4ntO8U
10 x side Grasshopper https://youtu.be/1_OgzDRHVlE

Weightlifting (Deadlift)

A-STRENGTH: 4 Rounds
Deadlift x 10 @ 70% De 1 RM
DB Push Press x 10 (15/10 K.)
Hip Bridge x 5 (aguantando 3´´ arriba) (20/15 K.)

Custom Metcon (Rondas y Reps)

B- WOD: Part 1: 2 Heavy Deadlifts Every 40 sec for 6 Rounds.(100/75K)
Part 2 (starting at 4:00): 11 min AMRAP hasta minuto 15
10 DU’s or 30 simples
5 Facing Burpees over the Bar
20 DU’s or 60 simples
5 Facing Burpees over the Bar
30 DU’s or 90 simples
5 Facing Burpees over the Bar

ABDOMEN

C-ABDOMEN:
En Parejas nos pasamos el balon 50 x 2 Sets (25 Cada uno)
Lumbares: 25 x 2 sets de Superman