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
8/6/4 Reps de Deadlift empezando con poco peso e ir subiendo

Weightlifting (Deadlift)

A-STRENGTH: 5 Rounds
Deadlift x 3 Reps (Subir de peso en cada set.)
Ring Push-Ups x 10 Reps. Rest 1` entre rounds.

Metcon (Reps)

B- WOD: 4 Rounds for Reps
30 sec American KB Swings (24/16 K.)
30 sec Rest
30 sec Toes to Bars
30 sec Rest
30 sec Double-Unders
30 sec Rest

Gymnastics (Sit-up)

C-ABDOMEN:
En Parejas nos pasamos el balon 50 x 2 Sets (25 Cada uno con balón + 25 cada uno sin balon)
Lumbares: 25 x 2 sets supermans