WARM UP

5′ DU 2 RONDAS

10 BANDED SQUAT
20″ FRONT PLANK
10 FLEXION ESCAPULAR
10 BUENOS DIAS

STRENGHT

BENCH PRESS (2-1-X-1) 4X2 RPE 8

DEAD LIFT 1 LEG (3-0-X-0) 4X7/7 RPE 7

SKILL

PULL UP

METCON

FOR TIME: 12′ TC

400 M RUN
10 PULL UP
50 BURPEE BOX JUMP OVER
10 PULL UP
400 M RUN