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