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´)
RX
SCALED
OPEN
400 M RUN
40 LUNGE
400 M RUN
40 SQUAT JUMP
400 M RUN
40 SIT UP
400 M RUN
40 BURPEES TO TARGET