WARM UP

1´Cardio

10 best stretch in the world + 10 air squats

3-5 wall climbs

20” Lsit

30” puppy dog

METCON

Cada 5´durante 40´

400 row, run, bike

30 box jumps

20 kb snatch alternos

10 burpee

MIDLINE

1. Lateral bear crawls 3*10m 

2. Farmer carry a 1 mano 3*25m, go heavy 

3. Resisted ab heel 3*10 

4. Hip extension 3*30-60″ 

5. Copenhagen planks 3*20-30″ 

6. Anti rotation press 3*10 

MOBILITY

Down dog:

Downward Dog

Seal pose:

Cobra Pose

Saddle pose:

Frog pose:

https://www.youtube.com/watch?v=bxO4MK8YDWE

Seated straddle: