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