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
RX
50/35 KG
20/16 KG
SCALED
40/25 KG
16/12 KG
OPEN
20/15 KG
12/8 KG
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