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