Warmup

3-5 rondas por calidad 
1´cardio ligero 
5 tempo goblet squats 
10/10 deadlift a 1 pierna 
5 push ups to pyramid 2″ pause 
30″ planks

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Metcon

For time: 
50-calorie row 
50 box jump 
50 kb swing 
50 wall-ball 
50 push ups 
50 wall-ball 
50 kettlebell swing 
50 box jump 
50-calorie row

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Gymnastics

Emom 14´

1: Lsit progression 40″

2: Play with plaks 40″

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Mobility

Trabaja durante 15-20´estas poses (2-3´cada una). 
1. Seated forward fold: https://yoga15.com/pose/head-to-knee/ 
2. Seated straddle: https://www.youtube.com/watch?v=BsnMLJXBNZ0 
3. Seal pose: https://yoga15.com/pose/cobra/ 
4. Spinal twist: https://yoga15.com/pose/half-spinal-twist/ 
5. Pigeon pose: https://www.youtube.com/watch?v=p2nmpGSV0FY