WARM UP
3 RONDAS
30 JUMPING JACK
10 FLEXION ESCAPULAR
10 DEAD BUG
10 YTWL
STRENGHT
EMOM 15′ CADA 3′
5 SHOULDER PRESS (2-0-1-1)
STRICT T2B/KNEES UP
RIR 2 ±80%
SKILL
–
METCON
10 ROUNDS FOR TIME (16´ TC)
RX
5 T2B
10 STRICT PUSH UP
15 SIT UP
SCALED
5 GUSANO (SIN FLEXION)
10 PUSH UP
15 SIT UP
OPEN
5 GUSANO (SIN FLEXION)
10 PUSH UP
10 SIT UP