WARMUP

3 Rondas 
1´cardio 
50 Singles Unders or Jumping Jacks 
10 Inch Worms 
20 Alt. Leg V-Ups

---

METCON

Amrap 8´ 
100, 80, 60, 40, 20 Double Unders 
20 kb rows 
Rest 2´

Amrap 6´ 
20, 15, 10, 5 Overhead lunge 
100m shuttle run (tramos de 20) 
Rest 2´

Amrap 4´ 
10, 8, 6, 4, 2 Burpee box jumps 
20 sit ups

---

ENDURANCE

AVANZADOS 
2000m @rpe 2-3 
400m @ rpe 5-6 
1500m @rpe 2-3 
300m @rpe6-7 
1000m@rpe 2-3 
200m@rpe7-8 
500m@rpe2-3 
100m@rpe8-9

INTERMEDIOS 
1500m @rpe 2-3 
300m @rpe6-7 
1000m@rpe 2-3 
200m@rpe7-8 
500m@rpe2-3 
100m@rpe8-9

PRINCIPIANTES 
AVANZADOS 
1200m @rpe 2-3 
300m @rpe6-7 
800m@rpe 2-3 
200m@rpe7-8 
400m@rpe2-3 
100m@rpe8-9

---

MOBILITY

10-20´(2-3´cada pose). 
Dragon pose:https://yoga15.com/pose/low-lunge/ 
Happy baby: https://yoga15.com/pose/happy-baby/ 
Saddle pose: https://www.youtube.com/watch?v=zlM5csk7RWU 
Down dog: https://yoga15.com/pose/downward-dog/