WARM UP

2 RONDAS

10 KB SQUAT
10 KB SWING
10 KB AROUND THE WORLD
10 KB PUSH PRESS
10 KB KNEE WINDMILL


STRENGHT

EMOM 12’30» CADA 2’30»

3 SHOULDER PRESS (2-0-1-1)
SERIE T2B/KNEES UP/TUCK HOLD
*SEGÚN EL NIVEL
*RIR 2 (ENTRE EL 82-85%)


SKILL

TURKISH GET UP

TABATA TURKISH GET UP


METCON

AMRAP 15′

RX

10 HSPU
20 T2B
400 M RUN

SCALED

10 STRICT PUSH UP
20 SIT UP
400 M RUN

OPEN

10 PUSH UP
20 MOUNTAIN CLIMBER
400 M RUN