WARM UP

3 RONDAS

10 FLEXION ESCAPULAR
10 DEAD BUG
5/5/5/5 YTWL
15/15´´ PVC FRONT RACK POSITION

STRENGHT

EMOM 15′ CADA 3′

7 BENCH PRESS (2-0-1-1)
STRIST T2B/KNEES UP

RIR 2 ±75%

SKILL

TECNICA CLUSTER

METCON

FOR TIME 10′ TC