WARM UP
2 RONDAS
10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
10 BANDED GLUTE BRIDGE
10 SUPINE SHOULDER FLEXION
STRENGHT
EMOM 15′ CADA 3′
4 BACK SQUAT 75%
8 LAT PULL DOWN
SKILL
–
METCON
FOR TIME (22´ TC)
100/ 80 / 60 / 40 / 20 DU
50 / 40 / 30 / 20 / 10 KB SWING
25 / 20 / 15 / 10 / 5 BOX JUMP
RX
20/16 KG
60/50 CM
SCALED
16/12 KG
60/50 CM
OPEN
12/8 KG
50/40 CM