WARM UP

2 RONDAS

50 DU/SU
10 BANDED SQUAT 2″ PARADA
10 CAT CAMEL
20″ FROG ROCKS
20″ HIP MOBILITY 90/90


STRENGHT

RM BACK SQUAT TC 15′ o EMOM 15′ CADA 3′

5X10 AL 50%
(2-0-1-1)

HINCAPIÉ EN EL TEMPO


METCON

4 X AMRAP: 5′ ON / 2′ OFF

A:
400 M RUN
20 KB SWING SYNCHRO
10 BURPEES SYNCHRO
MÁX T2B

B:
400 M RUN
30 BOX JUMP ALTERNO
MÁX WALL BALL

RX

70/60 KG
9/6 KG

SCALED

60/50 CM
7/5 KG
KNEES UP

OPEN

50/40 CM
4/3 KG
SIT UP