WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
10/10 SUPERMAN CONTRALATERAL

STRENGHT

EMOM 15′ CADA 3′

8 DEAD LIFT (2-1-1-1)
8 STRICT PULL UP (2-1-1-2)

*RIR 2-3 (ENTRE EL 65-75%)

SKILL

TABATA REMO GORILLA + FRONT PLANK

TABATA SIDE PLANK

METCON

FOR TIME 21/15/9 (11′ T.C.)