WARM UP

2 RONDAS

50 DU
10 DEAD BUG
10 FLEXION ESCAPULAR
10 REVERSE SNOW ANGEL
10/10 BANDED EXTERNAL ROTATION


STRENGHT

EMOM 15′ CADA 3′

9 BRENCH PRESS 60% (2-0-X-1)
9/9 PESO MUERTO CONTRALAT. CON KB


METCON

FOR TIME 20′ TC

5 WALL CLIMB
10 BURPEES BOX JUMP OVER
15 T2B
20 KB SWING
25 PUSH UPS
50 DU
800 M RUN
50 DU
25 PUSH UPS
2O KB SWING
15 T2B
10 BURPEES BOX JUMP OVER
5 WALL CLIMB

RX

60/50 CM
24/20 KG

SCALED

60/50 CM
20/16 KG
KNEES UP
SU X2

OPEN

50/40 CM
12/8 KG
SIT UP
GUSANO