WARM UP

2 RONDAS

10 BANDED SQUAT
20″ BOOTSTRAPPERS
10 PULLS APART
10/10 SUPINE SHOULDER FLEXION


STRENGHT

15′ TIME CAP

RM FRONT SQUAT
SI LO TIENE:
5X10 60% (3-0-1-1)


SKILL

TÉCNICA DU


METCON

FOR TIME 50/40/30/20/10 (16′ T.C.)

RX

WALL BALL | 9/6 kg
DU/SU

SCALED

WALL BALL | 7/5 kg
DU/SU

OPEN

SENTADILLA CON BALÓN | 4/3 kg
DU/SU