WARM UP

3-5 rondas por calidad: 
1´cardio 
20 cossack squats 
5 push ups to pyramid tempo 2″

30″ Frog pose

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METCON

For time: 
21 dumbbell thrusters 
Run 400 meters 
18 dumbbell thrusters 
Run 400 meters 
15 dumbbell thrusters 
Run 400 meters

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ENDURANCE

3* (5´emom: 20″ on : 40″ off) / R3´ 
On: all out effort 
Off & R: 50% effort

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MIDLINE

3*10 lateral inchworms 
– https://youtu.be/b7o8GsUnQOc 
3*10 suitcase carry 
– https://youtu.be/rbVMpfhW8OM 
3*60″ play with planks 
– https://www.youtube.com/watch?v=Og6zTet9Mdg 
3*15 GHD back extensions 
– https://youtu.be/lBwdOvp18cw 
3*10 copenaghen planks 
– https://youtu.be/HRYTyez2e4k 
3*10 anti rotation presses 
– https://youtu.be/yyQeVpA4adI