WARM UP

2 RONDAS

30 JUMPING JACK
10 AIR SQUAT
10 GOOD MORNING
10 BANDED SCAPULA RETRACTION
20´´ FRONT PLANK

STRENGHT

15′ TC

RM PULL UP
O 5X5 RPE 7

SKILL

TABATA CRUNCH ABDOMINAL + SIDE PLANK

METCON

FOR TIME (20´)

400 M RUN
40 LUNGE
400 M RUN
40 SQUAT JUMP
400 M RUN
40 SIT UP
400 M RUN
40 BURPEES TO TARGET