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

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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