WARM UP

3 RONDAS

10 CAT CAMEL
10 DISOCIACIÓN LUMBOPÉLVICA
10 PRISONER GOOD MORNING
10 PRISONER LUNGE
10 BANDED GLUTE BRIDGE
20″ FRONT PLANK


STRENGHT

MOBILITY EMOM 8′ cada 4′

0-1¡ PRY SQUAT
1-2′ BOOTSTRAPPERS
2-3′ (30+30) PVC FRONT RACK POSITION
3-4′ (30+30) PVC SHOULDER FLEXION


SKILL

Buscar un RM de FRONT SQUAT o DEAD LIFT (T.C. 12′)

*PARA GENTE QUE NO LLEVA ENTRENANDO MÁS DE 2 MESES: 5X5 (7)


METCON

TÉCNICA

SQUAT CLEAN AND JERK

EMOM 8′ cada 1′

4 SQUAT CLEAN AND JERK