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
RX
60/50 CM
SCALED
60/50 CM
OPEN
50/40 CM
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