WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20″ 90/90 HIP MOBILITY
15/15″ PVC FRONT RACK POSITION

STRENGHT

EMOM 15′ CADA 3′

4 BACK SQUAT 77-80% (2-0-X-1)
4 STRICT CHIN UP RIR 2

SKILL

TÉCNICA SQUAT CLEAN

METCON

EMOM X MUERTE CADA 2′ (16′ TC)

8 FRONT SQUAT
6 BURPEES OTB
* CADA 1′ +2 BURPEE