WARM UP
2 RONDAS
30 JUMPING JACK
5/5/5/5 YTWL
10 SUPINE SHOULDER FLEXION
20´´ FRONT PLANK
STRENGHT
RM SHOULDER PRESS
PROTOCOLO
1X3 50%
1X2 60%
1X2 70%
1X1 80%
1X1 85%
1X1 90%
1X1 95%
RM
SKILL
TECNICA DU
METCON
FOR TIME (16´)
RX
A) 50/40/30/20/10
DU
MOUNTAIN CLIMBER
B) 25/20/15/10/5
SIT UP
STRICT PUSH UP
SCALED
A) 50/40/30/20/10
DU
MOUNTAIN CLIMBER
B) 25/20/15/10/5
SIT UP
PUSH UP
OPEN
A) 50/40/30/20/10
DU
MOUNTAIN CLIMBER
B) 25/20/15/10/5
SIT UP
PUSH UP
