WARM UP 2 RONDAS 30 JUMPING JACK 10 FLEXION ESCAPULAR 10 AIR SQUAT 20" FRONT PLANK STRENGHT BENCH PRESS 4X20 RPE 6 KB KNEE TALL PLANK KTE 4X20 + 1" PARADA EN CADA POSICION SKILL T2B Y DB PUSH PRESS METCON AMRAP 8' X (CADA CATEGORIA DIFERENTE) 10 DB PUSH PRESS X SIT UP X...

WARM UP 2 RONDAS 5/5/5/5 YTWL 20" WGS 15/15" PVC FRONT RACK POSITION 20" HIP MOBILITY 90/90 STRENGHT SENTADILLA A CAJON 1 PIERNA 4X10/10 RPE 6 *MAS FACIL CON PESO EN LAS MANOS STRICT PULL UP 4X10 RPE 6 SKILL HANG SQUAT CLEAN METCON 10 ROUNDS FOR TIME (18') 1 HANG SQUAT CLEAN 2 BURPEES...

WARM UP 400 M 2 RONDAS 10 BANDED SCAPULA RETRACTION 10 BANDED GLUTE BRIDGE 15/15" PVC FRONT RACK POSITION 10 BAND OH PRESS STRENGHT ALT. DB SHOULDER PRESS 4X20 COPENHAGEN PLANK 3X15" SKILL HANG DB SNATCH METCON FOR TIME 10' TC A) 400 M RUN B) 3 RONDAS 10 HANG DB SNATCH 10 WALL BALL...

WARM UP 2 RONDAS 20" BOOTSTRAPPERS 10+10 MONSTER WALK 5/5/5/5 YTWL 20" PVC PASS THROUGH STRENGHT BACK SQUAT 3X2 90% RPE 9 STRICT CHIN UP 3X2 RPE 9 SKILL HANG POWER SNATCH METCON 4X AMRAP 2' + 1' OFF 1º) AMRAP 5 HANG POWER SNATCH 5 BURPEES OTB 2º) AMRAP 10 BACK RACK LUNGE 5...

WARM UP 2 RONDAS 1o KB TATER SQUAT 10 KB HALO 10 KB SLING SHOT 8/8 KB BOTTOM UP PRESS EN LUNGE STRENGHT BENCH P. 3X2 90% RPE 9 KB SIDE PLANK 3X15/15" SKILL KB SNATCH METCON EMOM 18' CADA 2' 10 KB SNATCH 100 M RUN RX 20/16 KG SCALED 16/12 KG OPEN 12/8...

WARM UP 2 RONDAS 1o BANDED SCAPULA RETRACTION 10 BANDED GLUTE BRIDGE 10 CAT CAMEL 15/15" PVC FRONT RACK POSITION STRENGHT DEAD LIFT 3X2 90% RPE 9 SENTADILLA BULGARA 3X2 RPE 9 SKILL HANG POWER CLEAN & KB SWING HIGH PULL METCON 5 ROUND FOR TIME (14' TC) 7 BOX JUMP OVER 7 HANG POWER...

WARM UP 400 M RUN 2 RONDAS 10 BANDED SQUAT 10 REVERSE SNOW ANGELS 10 FLEXION ESCAPULAR 10/10 SUPINE SHOULDER FLEXION STRENGHT SHOULDER P. 3X2 90% RPE 9 COPENHAGEN PLANK 3X15 SKILL THRUSTER METCON FOR TIME 10' TC 400 M RUN 30 THRUSTER 30 BURPEE OTB 400 M RUN RX 40/30 KG SCALED 30/22'5 KG...

WARM UP 2 RONDAS 5/5/5/5 YTWL 20" WGS 15/15" PVC FRONT RACK POSITION 20" HIP MOBILITY 90/90 STRENGHT FRONT SQUAT 3X2 90% RPE 9 STRICT PULL UP RPE 9 SKILL PULL UP METCON EMOM 20' CADA 2' 5 PULL UP 5 PUSH UP 10 AIR SQUAT 10 SIT UP RX HSPU SCALED BANDED PULL UP...

WARM UP 2 RONDAS 5/5/5/5 YTWL 20" WGS 15/15" PVC FRONT RACK POSITION 20" HIP MOBILITY 90/90 STRENGHT FRONT SQUAT 4X3 85% (2-0-X-1) STRICT PULL UP 4X3 RIR 1 METCON AMRAP 16' TC 400 M RUN 30/20 CAL ROW/BIKE/SKI/ A REPARTIR 20 PULL UP A REPARTIR 10 BURPEES SYNCRO

WARM UP 2 RONDAS 10 KB SQUAT 10 KB HALO 10 KB SLING SHOT 15/15" KNEELING KB WINDMILL STRENGHT SHOULDER P. 4X3 85% (2-0-X-1) FRONT PLANK CON PESO 4X15 SKILL TECNICA KB TURKISH GET UP Y PROBAR A IR SUBIENDO PESO METCON FOR TIME 16' TC 10 WALL BALL 10 BURPEES BOX JUMP 20 WALL...