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