Warmup

500 m Run or Row
Paso de Lagartija + 12 Push Up x 2 sets
Walking Lunge OH Plate (15/10 K) + 12 Air Squat Jump x 2 sets
Paso de carretilla + 15 sit up Roll x 2 sets

Weightlifting (Bench Press)

A-STRENGHT:Bench Press
12-10-8-6-8-10-12 reps.

Custom Metcon (Tiempo)

B-WOD 1: 2 Rounds For Time:
200m Row
20 Pull-Ups
200m Run
20 American Kb Swing (Flexible)(24/16 K)
Rest 2´
WOD 2: 2 Rounds For Time:
200m Row.
20 Supermans.
200m Run.
20 Single Arm Russian KB Swings (20R/L)(24/16 K) (flexible)

ABDOMEN

C- ABDOMEN:
Tabata de Rodillas al Pecho colgado en anillas.