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
OPEN
20/15 KG
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