WARM UP
3 RONDAS
50 JUMPING JACK
10 CAT CAMEL
10 BANDED PULL APART
15/15″ PVC FRONT RACK POSITION
STRENGHT
EMOM 15′ CADA 3′
8 SHOULDER PRESS (2-0-1-1)
SERIE HOLLOW H./TUCK H./F. PLANK
*SEGÚN EL NIVEL
*RIR 2-3 (ENTRE EL 65-75%)
SKILL
TECNICA HSPU
METCON
AMRAP 10′
RX
10 HSPU o BOX HSPU
10 STRICT PUSH UP
10 PULL UP
30 SIT UP
SCALED
10 BOX HSPU
10 PUSH UP
5 PULL UP
20 SIT UP
OPEN
10 BOX PIKE HOLD
5 PUSH UP
5 PULL UP
20 SIT UP