WARM UP

400 M 2 RONDAS

10 BANDED SCAPULA RETRACTION
20» HIP MOBILITY 90/90
15/15″ PVC FRONT RACK POSITION
10 BAND OH PRESS

STRENGHT

ALT. DB SHOULDER PRESS 4X16

COPENHAGEN PLANK 3X20/20″

SKILL

TECNICA PULL UP (AUNQUE NO ESTE EN EL WOD, ES SOLO PARA PRACTICAR)

METCON

FOR TIME: 15/12/9/6/3 (10′ TC)

FRONT SQUAT
KB SWING