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