WARM UP

2 RONDAS

30 JUMPING JACK
10 FLEXION ESCAPULAR
10 BANDED SCAPULA RETRACTION
20´´ FRONT PLANK


STRENGHT

EMOM 15′ CADA 3′

5 SHOULDER PRESS 75%
RUEDA ABDOMINAL RIR 3


SKILL

TECNICA T2B


METCON

3 ROUNDS FOR TIME (16´ TC)

RX

400 M RUN
10 WALL CLIMB/ GUSANO
50 DU
10 T2B

SCALED

400 M RUN
10 WALL CLIMB/ GUSANO
50 DU

OPEN

400 M RUN
10 WALL CLIMB/ GUSANO
50 SU