WARM UP

3 RONDAS

30 JUMPING JACK
10 FLEXION ESCAPULAR
20´´ ACTIVE PLANK
10 CAT CAMEL


STRENGHT

EMOM 12´30 CADA 2´30

2 SHOULDER PRESS (2-0-1-1)
TRICT T2B/KNEES UP

RIR 2 ±90%


SKILL

TECNICA DU


METCON

PUSH UP ANNIE (15´ TC)

RX

50/40/30/20/10 SIT UP
50/40/30/20/10 DU
25/20/15/10/ 5 STRICT PUSH UP

SCALED

50/40/30/20/10 SIT UP
50/40/30/20/10 DU (Si haces SU: x2)
25/20/15/10/ 5 PUSH UP

OPEN

50/40/30/20/10 SIT UP
50/40/30/20/10 SU
50/40/30/20/10 PUSH UP