Warmup

3-5 rondas por calidad:
1´aeróbico liger
10 DB Deadlifts dcha
10 DB shoulder press izqda
10 DB Deadlifts izqda
10 DB shoulder press dcha
5 Push Ups to Downward Dog (2 Sec Pause)

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Metcon

60 clean @ jerk por tiempo

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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

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Endurance

Parte I
1 serie:
5´@ rpe 2-3
5´@ rpe 4-5

Parte II
2 series:
3´@ rpe 2-3
3´@ rpe 5-6

Parte III
3 series:
1´@rpe 2-3
1´@ rpe 6-7