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 (Back Squat)

A-Strength: Back Squats
5×5 @ 85% de 1 RM

Custom Metcon (Tiempo)

B-WOD: 8 Rounds for Time of
8 Ring Push Ups
8 Medicine Ball Clean(20/12 Lb)
8 Burpee Box Jumps(60/50 cm)

ABDOMEN

C- ABDOMEN: Tabata con Rueda Abdominal