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