WARMUP

A. 3-5 rondas por calidad
30 jumping jacks
15 good mornings
15 plank scapular retractions
5 burpee

B. Trabajo técnico de swing

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METCON

OPCION A
75 Burpees
75 mochila swing
50 burpees
75 mochila swing
25 burpees
75 mochila swing

OPCION B
75 Burpees
75 kettlebell swing
50 burpees
75 kettlebell swing
25 burpees
75 kb swing

OPCION B
1,200m run
75 pull-ups
800m r run
50 pull-ups
400m run
25 pull-ups

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KETTLEBELLS

A. 5´max Turkish get ups
B. 20 series:
15″ max snatch con derecha
15″ off
15″ max snatch izquierda
15″ off

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GYMNASTICS

A. Hspu 2-3x(3×20″ on/20″ off)/90″ rest

B. Emom 8′
1) 12/12 lateral plank raises
2) 3/3 arm bar stretch (light weight)