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