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