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
RX
50/35 KG
SCALED
30/22’5 KG
OPEN
20/15 KG
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