WARM UP
2 RONDAS
10 BANDED SQUAT
20´´ BOOTSTRAPPERS
10 PULLS APART
10/10 SUPINE SHOULDER FLEXION
15+15´´ WRIST MOBILIZATION
STRENGHT
EMOM 15′ CADA 3′
10 FRONT SQUAT (3-1-1-1)
10 STRICT PULL UP (3-1-1-1)
RIR 3-4 ±60%
SKILL
TÉCNICA DU
METCON
FOR TIME 50/40/30/20/10 (15′ TC)
RX
WALL BALL | 9/6 KG
DU/SU
SCALED
*40 REPS.
WALL BALL | 7/5 KG
DU/SU
OPEN
SENTADILLA CON BALÓN | 4/3 KG
DU/SU