WARM UP
2 RONDAS
30 JUMPING JACKS
10 DEAD BUG
10 FLEXION ESCAPULAR
10/10 BANDED EXTERNAL ROTATION
10/10 SUPINE SHOULDER FLEXION
STRENGHT
RM BENCH PRESS TC 15′ o EMOM 15′ CADA 3′
5X10 AL 50%
(2-0-1-1)
HINCAPIÉ EN EL TEMPO
SKILL
PULL UP
METCON
EMOM 16′
1′: 50 SU
2′: 20 KB SNATCH
3′: 25 SIT UP
4′: 10 PULL UP
RX
20/16 KG
SCALED
16/12 KG
80 SU
BANDED PULL UP
OPEN
12/8 KG
50 SU
JUMPING PULL UP
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