WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10/10 SUPERMAN CONTRALATERAL
10 BANDED GLUTE BRIDGE
10+10 MONSTER WALK
10/10 SUPINE SHOULDER FLEXION

STRENGHT

RM DEAD LIFT TC 15′ o EMOM 15′ CADA 3′

5X10 AL 50%
(2-1-1-1)

HINCAPIÉ EN EL TEMPO

SKILL

POWER CLEAN AND PUSH JERK

METCON

FOR TIME (12′ TC)

400 M RUN
30 POWER CLEAN AND JERK
400 M RUN