WARM UP

3 RONDAS

10 CAT CAMEL
10 DISOCIACIÓN LUMBOPELVICA
10 PRISONER GOOD MORNING
10 PLATE GROUND TO OVER HEAD
10 FLEXION ESCAPULAR
10 BANDED GLUTE BRIDGE
20″ FRONT PLANK


STRENGHT

BUSCAR 1 RM de FRONT SQUAT o DEAD LIFT (12′ T,C.)

*PARA GENTE QUE NO LLEVA ENTRENANDO MÁS DE 2 MESES: 5X5 (7)


SKILL


METCON

POR PAREJAS FOR TIME (10′ T.C.)

RX

0-2′ MAX WALL BALL (RELEVOS) | 20/16 kg
2-3′ REST
3-5′ MAX BOX JUMP (RELEVOS) | 70/60 cm
5-6′ REST
6-8′ MAX AIR SQUAT (SYNCRO)

SCALED

0-2′ MAX WALL BALL (RELEVOS) | 16/12 kg
2-3′ REST
3-5′ MAX BOX JUMP (RELEVOS) | 60/50 cm
5-6′ REST
6-8′ MAX AIR SQUAT (SYNCRO)

OPEN

0-2′ MAX WALL BALL (RELEVOS) | 12/8 kg
2-3′ REST
3-5′ MAX BOX JUMP (RELEVOS) | 50/40 cm
5-6′ REST
6-8′ MAX AIR SQUAT (SYNCRO)

TÁBATA

TABATA FRONT PLANK + SIDE PLANK