WARM UP

2 RONDAS

30 BANDED JUMPING JACK
20″ ANKLE DORSIFLEXION
20″ ACTIVE PLANK
5/5/5/5 YTWL


STRENGHT

EMOM 12’30” cada 2’30”

3 SERIES DE 2 FLOOR PRESS (2-0-1-1)
2 SERIES DE 1 FLOOR PRESS (2-0-1-1)
* RIR 2-1 ALREDEDOR 90-95%


SKILL

TABATA

FRONT PLANK
SIDE PLANK


METCON

AMRAP 15′ T.C.

RX

400 M RUN
10 HSPU
10 T2B

SCALED

400 M RUN
10 STRICT PUSH UP
20 SIT UP

OPEN

400 M RUN
10 PUSH UP
20 MOUNTAIN CLIMBER