Warmup

500 m Run or Row
Paso de Lagartija + 12 Sit Up x 2 sets
Salto de Rana + 12 Air Squat
Calentar para Weightlifting:
2 sets de 12/10 Reps Back Squat

Weightlifting (Back Squat)

A-STRENGTH: 5 Rounds
Back Squat x 8 Reps. (Subir de peso en cada Round)
Hip Bridge x 5 Reps w/ Disk 15/10 K (subo explosivo y aguanto arriba 3´´)

Metcon (Rondas y Reps)

B- WOD: 15 min AMRAP
200m Run
6 Clean and Jerks (70/45 k.)

ABDOMEN

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