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