WARM UP

2 RONDAS

10 BANDED ISO WALL SQUAT
10 REVERSE SNOW ANGELS
5/5/5/5 YTWL
10/10 SUPINE SHOULDER FLEXION

STRENGHT

BAR ROW 4X8 RPE 6

BAR STRICT TUCK UP 4 SERIES RIR 2

SKILL

PULL UP

METCON

POR PAREJAS (18′ TC)

400 M RUN
40 WALL BALL SYNCRO
400 M RUN
40 BURPEES SYNCRO
400 M RUN
40 KB SWING SYNCRO

RX

9/6 KG
20/16 KG

SCALED

7/5 KG
16/12 KG

OPEN

4/3 KG
12/8 KG