WARM UP

3 RONDAS

10 CAT CAMEL
10 PRISONER LUNGE
10 BANDED GLUTE BRIDGE
20″ FRONT PLANK


STRENGHT

MOBILITY EMOM 6′ cada 3′

0-1′ PRAY SQUAT
1-2′ BOOTSTRAPPERS
2-3′ (30+30) PVC FRONT RACK POSITION


SKILL

HANG SQUAT CLEAN

EMOM 10′ cada 2′

5 HANG SQUAT CLEAN
10 OTB BURPEE


METCON

EMOM 10′ cada 2′

10/12 FRONT SQUAT