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)