WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
10 BANDED GLUTE BRIDGE
10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 12′ cada 3′

3 FRONT SQUAT 80%
3 STRICT CHIN UP RIR 2


SKILL


METCON

4X4´ AMRAP + 1´ REST

A)100 M RUN
20 SIT UP SYNCRO
15 WALL BALL SYNCRO

B) 400 M RUN
30 AIR SQUAT SYNCRO
MAX BURPEE SYNCRO

1º AMRAP=A
2º AMRAP=B
3º AMRAP=A
4º AMRAP=B

RX

9/6 KG

SCALED

7/5 KG

OPEN

4/3 KG