WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10/10 SUPERMAN CONTRALATERAL
10 BANDED GLUTE BRIDGE
10+10 MONSTER WALK
10/10 SUPINE SHOULDER FLEXION

STRENGHT

RM DEAD LIFT TC 15’

PROTOCOLO
1X3 50%
1X2 60%
1X2 70%
1X1 80%
1X1 85%
1X1 90%
1X1 95%
RM

SKILL

T2B

METCON

FOR TIME (12’ TC)

1-2-3-4-5-6-7-8-9-10
THRUSTER
10-9-8-7-6-5-4-3-2-1
T2B

1 THRUSTER, 10 T2B, 2 THRUSTER, 9 T2B…