WARM UP

2 RONDAS

10+10 MONSTER WALK
20´´ PRAY SQUAT
10 BANDED SCAPULA RETRACTION
5/5/5/5 YTWL


STRENGHT

EMOM 12’30» CADA 2’30»

5 FRONT SQUAT (2-0-1-1)
15 REMO GORILLA CON KB

*RIR 2-3 (ENTRE EL 77-82%)


SKILL

TABATA

2 KB FRONT SQUAT / 1 KB GOBLET
2 KB SUMO DEAD LIFT / 1 KB


METCON

12′ TC

RX

A) 3 ROUNDS FOR TIME (10´)
10 THRUSTER | 40/30 KG
20 KB SWING RUSO | 24/16 KG

B) FOR TIME (2´)

50 WALL BALL | 9/6 KG

SCALED

A) 3 ROUNDS FOR TIME (10´)
10 THRUSTER | 30/20 KG
20 KB SWING RUSO | 16/12 KG

B) FOR TIME (2´)

50 WALL BALL | 7/5 KG

OPEN

A) 3 ROUNDS FOR TIME (10´)
10 PUSH PRESS | 20/15 KG
20 KB SWING RUSO | 12/8 KG

B) FOR TIME (2´)

50 WALL BALL | 5/3 KG