WARM UP

3 RONDAS

5/5/5/5 YTWL
10 DEAD BUG
15/15´´ PVC SHOULDER FLEXION
10/10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 12´30 CADA 2´30

2 SHOULDER PRESS (2-0-1-1)
TRICT T2B/KNEES UP

RIR 2 ±90%


SKILL


METCON

FOR TIME (25´ TC)

RX

70 LUNGE
70 AIR SQUAT
70 STEP BOX
70 BURPEE
70 SIT UP
70 GORILLA BOX JUMP
70 MOUNTAIN CLIMBER
70 PUSH UP

SCALED

60 LUNGE
60 AIR SQUAT
60 STEP BOX
60 BURPEE
60 SIT UP
60 GORILLA BOX JUMP
60 MOUNTAIN CLIMBER
60 PUSH UP

OPEN

50 LUNGE
50 AIR SQUAT
50 STEP BOX
50 BURPEE
50 SIT UP
50 GORILLA BOX JUMP
50 MOUNTAIN CLIMBER
50 PUSH UP