WARM UP

2 RONDAS

30 JUMPING JACK
10 DEAD BUG
10 PULLS APART
20´´ HIP MOBILITY 90/90
10 GOOD MORNING


STRENGHT

EMOM 15′ CADA 3′

4 BENCH PRESS 75%
FRONT PLANK 20´´
AVANZADO: FRONT PLANK CON PESO


SKILL

POWER CLEAN AND PUSH PRESS


METCON

3 ROUNDS FOR TIME (15´ TC)

400 M RUN
50 WALL BALL RELEVO
400 M RUN
50 BURPEE SYNCRO
400 M RUN
50 PUSH PRESS RELEVOS

RX

50/35 KG
9/6 KG

SCALED

40/25 KG
7/5 KG

OPEN

20/15 KG
4/3 KG