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