WARM UP

2 RONDAS

30 JUMPING JACK
5/5/5/5 YTWL
20´´ FRONT PLANK
10 BANDED GLUTE BRIDGE


STRENGHT

EMOM 10′ CADA 2´30

2 SHOULDER PRESS (2-0-X-1)
20´´ FRONT PLANK O 1 SERIE RUEDA ABDOMINAL

RPE 6


SKILL

PUSH JERK


METCON

3 ROUNDS FOR TIME (12´ TC)

RX

400 M RUN
10 PUSH JERK | 40/30 kg
10 BURPEES OTB

SCALED

400 M RUN
10 PUSH JERK | 30/22,5 kg
10 BURPEES OTB

OPEN

400 M RUN
10 PUSH JERK | 20/14 kg
10 BURPEES OTB