WARM UP

2 RONDAS

30 JUMPING JACK
10 DEAD BUG
10 PULLS APART
20´´ HIP MOBILITY 90/90
10 GOOD MORNING


STRENGHT

EMOM 15′ CADA 3′

5 BENCH PRESS 75%
FRONT PLANK 20´´
AVANZADO: FRONT PLANK CON PESO


SKILL


METCON

3 ROUNDS FOR TIME (17´ TC)

400 M RUN CON BALON
30 GROUND TO OVER HEAD (BALON)
20 BALL SIT UP

RX

9/6 KG

SCALED

7/5 KG

OPEN

4/3 KG