WARM UP

3 RONDAS

50 JUMPING JACK
10 CAT CAMEL
10 BANDED PULL APART
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 15′ CADA 3′

7 SHOULDER PRESS (2-0-1-1)
SERIE HOLLOW H./TUCK H./F. PLANK
*SEGÚN EL NIVEL
*RIR 2-3 (ENTRE EL 70-75%)


SKILL

TECNICA PULL UP


METCON

AMRAP 20′

RX

5 PULL UP
10 PUSH UP
15 AIR SQUAT

SCALED

4 PULL UP
8 PUSH UP
12 AIR SQUAT

OPEN

3 PULL UP
6 PUSH UP
9 AIR SQUAT