Warmup

500 m Run or Row
Paso de Oso lateralhttps://youtu.be/58LHCDIHqTw + 20 sec front plank x 2 sets
12 Jumping Lungeshttps://youtu.be/Gb5tRcrGw7M + 12 Air Squat x 2 sets
Walking Lunge OH Bar (12/8 K) x 10 Bent Over Bar x 2 sets

Weightlifting (Front Squat)

A-STRENGTH: 4 Rounds: Front Squat x 5 Reps@80% de 1 RM
DB Bent Over Row x 10 ( 5 R/L) (15/10 K.)
Plate Pull-Overs x 10 (20/10 K.) https://youtu.be/R8mR-SVBrWM

Custom Metcon (Tiempo)

B- WOD: 6 Rounds for time:
200m Run
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

ABDOMEN

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