WARM UP

2 RONDAS

10 10 BANDED SQUAT
15/15″ PVC FRONT RACK POSITION
15/15″ PVC SHOULDER FLEXION
20″ BOOTSTRAPPERS


STRENGHT

EMOM 12’30” cada 2’30”

2 FRONT SQUAT (2-0-1-1)
5 STRICT PULL UP (2-0-1-1)

* RIR 2 ALREDEDOR 90%


SKILL


METCON

3 RONDAS POR PAREJAS (18′ T.C.)

RX

30 WALL BALL | 9/6 KG
30 BOX JUMP | 70/60 CM
400 M RUN

TODO SYNCRO

SCALED

30 WALL BALL | 6/4 KG
30 BOX JUMP | 60/50 CM
400 M RUN

TODO SYNCRO

OPEN

30 WALL BALL | 4/3 KG
30 BOX JUMP | 50/40 CM
400 M RUN

TODO SYNCRO