WARM UP

2 RONDAS

12 PRISONER LUNGE
10 FLEXION ESCAPULAR
10 DEAD BUG
20´´ SKY REACHES
20´´ PVC SHOULDER FLEXION


STRENGHT

EMOM 10′ CADA 2′

1 SHOULDER PRESS (2-0-1-1)
*RIR 2 (SOBRE EL 90%)


SKILL

TABATA

HALF KNEELING PLATE HALO
HALF KNEELING PLATE LO HI


METCON

SYNCRO KAREN (X PAREJAS)

RX

FOR TIME 150 WALL BALL | 9/6 KG

SCALED

FOR TIME 150 WALL BALL | 7/5 KG

OPEN

FOR TIME 150 WALL BALL | 4/3 KG