Warm-up

Every minute for 10-20 minutes of:

1. 1. 45” Rope Jumps (Video) o Double unders (Video)
   2. 45” Dips (Video)
   3. 45” Single Arm DB Windmill (Video) o Single Arm DB Overhead Squat (Video), Left Side
   4. 45” Mountain Climbers (Video)
   5. 45” Single Arm DB Windmill (Video) o Single Arm DB Overhead Squat (Video), Right Side

Metcon

3 rounds for time of:

• 15 Dumbbell Overhead Squats (Video)
• 12 V-ups (Video)
• 12 Broad Jumps (Video)

• Empezar con el brazo más débil

Metcon sin material

3 rounds for time of:

• 20 Air Squats (Video)
• 12 V-ups (Video)
• 12 Broad Jumps (Video)