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
RX
SCALED
OPEN
400 M RUN
MAX SIT UP