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
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
