WARM UP

2 RONDAS

1´ DU/SU
10 AIR SQUAT
10 SUPINE SHOULDER FLEXION
10 FLEXION ESCAPULAR
20´´ FRONT PLANK


STRENGHT

EMOM 12′ cada 3′

2 SHOULDER PRESS 85-90%
SIDE PLANK LIFT X15/15
SIDE PLANK ROTATIONS X15/15


SKILL

DU


METCON

FOR TIME: 15′

400 M RUN
100 DU
100 WALL BALL
100 DU
400 M RUN

RX

9/6 KG

SCALED

7/5 KG
200 SU

OPEN

4/3 KG
100 SU