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…
RX
40/30 KG
SCALED
30/22 KG
KNEES UP
OPEN
20/15 KG
SIT-UP