WARM UP

3 RONDAS

30 JUMPING JACK
10 FLEXION ESCAPULAR
20´´ ACTIVE PLANK


STRENGHT

EMOM 15′  CADA 3′

4 BENCH PRESS (2-0-1-1)
4 TRICT T2B/KNEES UP

RIR 2 ±82%


SKILL


METCON

AMRAP 18′

RX

400 M RUN
10 T2B
20 BURPEES TO TARGET

SCALED

400 M RUN
40 MOUNTAIN CLIMBER
15 BURPEES TO TARGET

OPEN

400 M RUN
40 MOUNTAIN CLIMBER
10 SCALED BURPEES TO TARGET