WARM UP

3 RONDAS

10 FLEXION ESCAPULAR
10 DEAD BUG
5/5/5/5 YTWL

STRENGHT

EMOM 15′ CADA 3′

7 BENCH PRESS (2-0-1-1)
STRIST T2B/KNEES UP

RIR 3-4 ±70%

SKILL

EMOM 8′

0-1´ GUSANO
1-2´ REVERSE PLANK DINAMICO
*40´´ ON + 20´´ OFF

METCON

AMRAP 3X4 + 1′ REST

400 M RUN
MAX SIT UP