WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
20´´ HIP MOBILITY 90/90
10 PLATE ROMANIAN DEADLIFT

STRENGHT

EMOM 15′ CADA 3′

10 DEAD LIFT (3-1-1-1)
10 STRICT CHIN UP (3-1-1-1)

RIR 3-4 ±60%

SKILL

EMOM 8′ CADA 2′

0-1´ PESO MUERTO CON KB CONTRALATERAL (LENTO)
1-2´ KB GORILLA ROW

METCON

FOR TIME 21/15/9 (8′ TC)