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