WARM-UP
A) 10-15′ Mobility
B) AMRAP 8’ Ladder +10
-Lateral bar jump
-Mountain climbers
-High knees(skipping)
STRENGTH
A) EMOM 8’
30’’ Glute bridge
15’’ Glute bridge pause up
15’’ REST
B) Bring sally up song
Glute bridge
*Lo realizamos al contrario. Cuando dice “up” bajamos y cuando dice “down” subimos
METCON
FOR TIME
21-15-9
Lunge jump
Push ups
15-9-6
OHS
Burpee over bar
9-6-3
HSPU / pike push up
Pistols
ACCESORY
TABATA 8’
*Plank ISO in the REST
Hollow rocks
Back extension
Side plank hip lift L
Side plank hip lift R