WARM UP

2 RONDAS

10 AIR SQUAT
15/15´´ PVC FRONT RACK POSITION
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
10 SUPINE SHOULDER FLEXION

STRENGHT

EMOM 12´30 CADA 2´30

1 FRONT SQUAT (2-0-X-1)
1 CHIN UP

RPE 9 RIR 1 *95%

SKILL

SQUAT CLEAN

METCON

FOR TIME (13´ TC)