WARM UP

2 RONDAS

30 JUMPING JACK
10 DEAD BUG
10 FLEXION ESCAPULAR
10 PULLS APART
20´´ HIP MOBILITY 90/90


STRENGHT

EMOM 12´30 CADA 2´30

1 BENCH PRESS (2-0-X-1)
1X STRICT T2B RIR 2

RPE 9 RIR 1 *95%


SKILL


METCON

4 ROUNDS FOR TIME (22´ TC)

RX

400 M RUN
30 AIR SQUAT
30 SIT UP
10 PULL UP

SCALED

400 M RUN
30 AIR SQUAT
30 SIT UP

OPEN

400 M RUN
30 AIR SQUAT
30 SIT UP