Warmup 3 Rounds 10 Single DB OH tricep Ext ) poco peso y lento 10 Cuban rotation 10 Cuban press 30 secs One leg FLR 30 Secs Other leg FLR
Complementary Work 5 Rounds 10/10 plank db pull trough rest 30 secs between rounds puedes poner tus rodillas en el piso si te cuesta mucuho trabajo Custom Metcon (Rounds and Reps https://www.youtube.com/watch?v=Ded8RRywpm4 AMRAP 15 -3 Push Ups -6/6 Single Leg DB Deadlift -12 Double Unders -4 Push Ups -7/7 Single Leg DB Deadlift -22 Double Unders -etc
Push ups +1 Single Leg Deadlift +1/1 Double Unders +10
AMRAP 15 -3 Knee Rices -6 Dips -100 mts Heavy Walk -4 Knee Rices -7 Dips -100 mts Heavy Walk -etc
-Knee Rices +1 -Dips +1 -100 mts Heavy Walk = stays the same