WARM UP

2 RONDAS

30 JUMPING JACK
20´´ TUCK HOLD
2X8/8 KB BOTTOM UP PRESS EN LUNGE
15/15´´ SAMSON STRETCH
8 SHOULDER W


STRENGHT

EMOM 12′ cada 3′

2 BENCH PRESS 85-90%
15/15´´ COPENHAGEN PLANK


SKILL


METCON

EMOM 15′

0-1´ 5 WALL CLIMB
1-2´ 20 CRUNCH BICICLETA
2-3´ 40 MOUNTAIN CLIMBER
3-4´ 20 SIT UP
4-5´ 50 DU

RX

5 WALL CLIMB
12 T2B
5-10 HSPU
15 V SIT UP

SCALED

WALL CLIMB DESDE CAJON

OPEN

GUSANO
20 CB
40 MC
20 SIT UP
50 SU