WARM UP
2 RONDAS
10 BANDED SQUAT
20´´ ANKLE DORSIFLEXION
15+15´´ WRIST MOBILIZATION
20/20´´ KB HIP OPENER
20´´ FROG ROCKS
STRENGHT
EMOM 15′ CADA 3′
5 FRONT SQUAT (2-0-1-1)
5 STRICT PULL UP (2-0-1-1)
RIR 2 ±80%
SKILL
–
METCON
EMOM 10´ CADA 1´
RX
10 WALL BALL | 9/6 KG
8 BURPEES
SCALED
10 WALL BALL | 7/5 KG
6 BURPEES
OPEN
10 WALL BALL | 4/3 KG
5 BURPEES
