WARM UP

2 RONDAS

10 PVC GOOD MORNING
20/20´´ BANDED HAMSTRING STRETCH
10 BANDED SCAPULA RETRACTION
10+10 MONSTER WALK

STRENGHT

EMOM 12′ cada 2′

 DEAD LIFT 90%
1 STRICT PULL UP RIR 1

SKILL

HANG SQUAT CLEAN

METCON

EMOM 15′ cada 3′

3 DEAD LIFT
6 HANG SQUAT CLEAN
9 FRONT SQUAT
12 BURPEES OTB