Warmup

500 m Run or Row
Paso de Lagartija + 12 Sit Up x 2 sets
Salto de Rana + 12 Air Squat x 2 sets
20´´ haciendo cuarto de sentadilla + 20´´ media sentadilla x 2 sets

Weightlifting (Front Squat)

A- Strength: 5 Rounds
3 Front Squats + 2 Push Press.
*30 sec Hollow Hold after each round.

Custom Metcon (Tiempo)

B-WOD: 4 Rounds for Time
300m Run.
12 Heavy Kb Goblet Squats(24/16 K)
9 Strict Pull-Ups.
6 HSPU’s (or Pike Push-Ups)

ABDOMEN

C-ABDOMEN:
50 Superior/50 Inferior/50 Lumbares