WARM UP

2 RONDAS

10 KB SQUAT
10 KB HALO
10 KB SLING SHOT
15/15″ KNEELING KB WINDMILL

STRENGHT

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

FRONT PLANK CON PESO 4X15

SKILL

TECNICA KB TURKISH GET UP Y PROBAR A IR SUBIENDO PESO

METCON

FOR TIME 16′ TC

10 WALL BALL
10 BURPEES BOX JUMP
20 WALL BALL
10 BURPEES BOX JUMP
30 WALL BALL
10 BURPEES BOX JUMP
40 WALL BALL
10 BURPEES BOX JUMP

RX

9/6 KG
60/50 CM

SCALED

7/5 KG
60/50 CM

OPEN

4/3 KG
50/40 CM