WARM UP
3 RONDAS
15/15´´ PVC FRONT RACK POSITION
10 FLEXION ESCAPULAR
10 DEAD BUG
20´´ PRAY SQUAT
5/5/5/5 YTWL
STRENGHT
EMOM 15′ CADA 3′
8 BENCH PRESS (2-0-1-1)
SPLIT PALLOF PRESS 10/10 REPS
RIR 3-4 ±70%
SKILL
–
METCON
FOR TIME 15´ TC
EQUIPOS 4
RX
100 BOX JUMP (2 SYNCRO) | 70/60 CM
100 KB SWING (3 SYNCRO) | 20/16 KG
100 BURPEES (4 SYNCRO)
SCALED
100 BOX JUMP (2 SYNCRO) | 60/50 CM
100 KB SWING (3 SYNCRO) | 16/12 KG
100 BURPEES (4 SYNCRO)
OPEN
100 BOX JUMP (2 SYNCRO) | 50/40 CM
100 KB SWING (3 SYNCRO) | 12/8 KG
100 BURPEES (4 SYNCRO)
