WARM UP

2 RONDAS

30 JUMPING JACK
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 15´ CADA 3´

4 FRONT SQUAT (2-1-X-1)
4 STRICT PULL UP RIR 2

RPE 7.5 RIR 2-4 *82%


SKILL

THUSTER


METCON

FOR TIME: 15´ TC (POR PAREJAS)

RX

400 M RUN (AMBOS)
21 THRUSTER (RELEVOS)
21 BOX JUMP (ALTERNO) | 70/60 CM
400 M RUN
15 THRUSTER | 50/35 KG
15 BOX JUMP
400 M RUN
9 THRUSTER
9 BOX JUMP

SCALED

400 M RUN (AMBOS)
21 THRUSTER (RELEVOS)
21 BOX JUMP (ALTERNO) | 60/50 CM
400 M RUN
15 THRUSTER | 35/25 KG
15 BOX JUMP
400 M RUN
9 THRUSTER
9 BOX JUMP

OPEN

400 M RUN (AMBOS)
21 THRUSTER (RELEVOS)
21 BOX JUMP (ALTERNO) | 50/40 CM
400 M RUN
15 THRUSTER | 20/15 KG
15 BOX JUMP
400 M RUN
9 THRUSTER
9 BOX JUMP