WARM UP

2 RONDAS

10 BANDED SQUAT
20″ FROG ROCKS
10 FLEXION ESCAPULAR
10 PULLS APART


STRENGHT

BENCH P. 4X3 85% (2-0-X-1)

STRICT T2B 4X RIR 2


SKILL

TECNICA DU


METCON

AMRAP 12′ 

100 M RUN
10 PUSH UP
10 AIR SQUAT

RX

60/40 KG

SCALED

40/25 KG

OPEN

20/15 KG