WARM UP

2 RONDAS

30 JUMPING JACKS
20″ FRONT PLANK
15/15″ PVC SHOULDER FLEXION
20″ PVC PASS THROUGH
15″ WRIST MOBILITY

STRENGHT

EMOM 15′ CADA 3′

5 SHOULDER PRESS 75% (2-0-X-1)
20″ FRONT PLANK CON PESO

METCON

FOR TIME (15′ TC)

400 M RUN

3 RONDAS:
100 DU
5 WALL CLIMB

400 M RUN