WARM UP

2 RONDAS

50 JUMPING JACK
10 FLEXION ESCAPULAR
10 DEAD BUG
20´´ SKY REACHES
20´´ PVC SHOULDER FLEXION


STRENGHT

RM SHOULDER PRESS (10´ TC)


SKILL

DU


METCON

«17.5 – 10 RFT (15´ TC)

RX

35 DU | 40/30 KG
9 THRUSTER

SCALED

35 SU | 30/20 KG
9 THRUSTER

OPEN

35 SU | 20/15 KG
9 THRUSTER