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