World's Greatest Stretch: 8/8 reps
Bodyweight Cossack Squat: 10/10 reps
Hip Airplanes: 8/8 reps

Glute Bridge March: 3 x 10
Wall Sit + Overhead Plate Hold: 3 x 20''
Step Down Lento: 3 x 6/6 reps

Min 1: Front Squat: 6 reps @ 70% 1RM
Min 2: Box Jump: 6 reps (altura moderada)

21-15-9:
Overhead Squats ♂ 40 / ♀ 30 Kg
Lateral Burpees Over Barbell
*Realiza 21 repeticiones de Overhead Squats y Lateral Burpees Over Barbell, luego 15 de cada uno, y finalmente 9. Cronometra tu tiempo total.

Shoulder Pass Through: 12 reps
Wrist Circles: 30" por lado
Cat-Camel: 10 reps lentas

Jump Rope (ligero): 2 min
Broad Jump: 3 x 5
Pike Push-ups: 3 x 8 reps

5 Power Clean: 50/35 kg
10 Wall Balls: 9/6 kg
15 Cal Row

5 rondas:
10 Dumbbell Snatch (alt) 22.5/15 kg
15 Sit-ups
20 Double Unders

Dynamic Spiderman Stretch: 10/10 reps
Scapular Push-ups: 2 x 10
Torso Rotations: 2 x 8/8 reps

Hollow Hold: 3 x 20''
Ring Rows: 3 x 10
Bird Dog: 3 x 12 total

6 Toes to Bar
8 Single Arm Dumbbell Push Press: 22.5/15 kg
10 Box Step-overs: con mancuerna 15/10 kg

3 rounds:
15 Russian Twists (con peso)
20 V-ups
25 Mountain Climbers (cada pierna)

Kneeling Thoracic Rotations: 10/10 reps
Hip Flexor Stretch + Reach: 8/8 reps
Deep Squat Hold: 2 x 30''

Inchworm to Push-up: 3 x 6
Wall Balls ligeros: 3 x 12
Kettlebell Swings: 3 x 10 @ ligera

5 rondas:
10 Thrusters 35/25 kg
10 Pull-ups
200m Run

Tabata: 20" on / 10" off x 8 rounds
Hollow Hold + Jumping Lunges (alternar cada ronda)