WARM UP

400 M RUN 2 RONDAS

10 BANDED ISO WALL SQUAT
5/5/5/5 YTWL
30/30″ ANKLE DORSIFLEXION
20″ BOOTSTRAPPERS

STRENGHT

BACK SQUAT (2-0-X-1) 4X3 RPE 8 (GOMA EN RODILLAS)

METCON

FOR TIME: POR PAREJAS (22′ TC)

800 M RUN (LOS DOS)
600 SU (O 400 DU)
50 BOX JUMP ALTERNO
40 CLAP PUSH UP
30 KB SQUAT SYNCRO
20 BURPEE TO TARGET SYNCRO
10 GUSANO ALTERNO