WARM UP

3 RONDAS

50 DU/SU
10 AIR SQUAT
10 FLEXION ESCAPULAR
20´´ FRONT PLANK


STRENGHT

EMOM 15′ CADA 3′

4 BENCH PRESS 77-80%
20´´ BAR TUCK HOLD


SKILL


METCON

EMOM 20′

400 M RUN
50 BURPEE BOX JUMP OVER
400 M RUN

RX

60/50 CM

SCALED

60/50 CM

OPEN

50/40 CM