WARM UP

2 RONDAS

30 JUMPING JACKS
15/15″ SIDE PLANK
15/15″ PVC SHOULDER FLEXION
20″ 90/90 HIP MOBILITY

STRENGHT

EMOM 10′ CADA 2’30

2 BENCH PRESS 70% (2-0-X-1)
FRONT PLANK CON PESO 20″

SKILL

PUSH JERK

METCON

METCON

0-3′ MAX PUSH JERK
3-8′ 800 M RUN
8-12′ MAX STRICT PUSH UP