ENDURANCE

A. 3-5 rondas por calidad 
1´cardio 
5 tempo squats + 10 air squats 
20 plank shoulder taps + 20″ handstand hold 
20 hollow rocks.

B. Cluster practice

---

METCON

For time: 
100 clusters for time. 
– Emom 5 cal bike.

---

GYMNASTICS

Emom 15´ 
1: 30″ Lsit progressions 
2: 10/10 KB row 
3: 30″ Plank progressions

MOBILITY

Trabaja 2-5´en cada posición.

Down dog: https://yoga15.com/pose/downward-dog

Saddle archer: https://www.youtube.com/watch?v=8YIW-QeGscA

Thread the needle: https://yoga15.com/pose/thread-the-needle/