WARM UP

2 RONDAS

30 JUMPING JACK
10 BANDED SCAPULA RETRACTION
20´´ FRONT PLANK
5/5/5/5 YTWL


STRENGHT

EMOM 15′ CADA 3′

4 SHOULDER PRESS 77%
RUEDA ABDOMINAL RIR 2


SKILL

TECNICA PULL UP


METCON

FOR TIME (15´ TC)

A) 21/15/9

PULL UP/BAR ROW
THRUSTER

B) 3´ REST

C) 21/15/9
T2B
WALL BALL

RX

40/30 KG
9/6 KG

SCALED

30/20 KG
7/5 KG
20/16 KG

OPEN

20/15 KG
4/3 KG