WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
15/15″ KNEELING KB WINDMILL
8/8 KB BOTTOM UP PRESS EN LUNGE


STRENGHT

RM BENCH PRESS O 5X12 50% (2-0-X-1)


SKILL

TÉCNICA THRUSTER
(CODOS ARRIBA,EMPUJE PIERNAS + EMPUJE BRAZOS)


METCON

FOR TIME (9´ TC)

400 M RUN
X THRUSTER
400 M RUN

RX

50 REPS
30/25 KG

SCALED

40 REPS
25/20 KG

OPEN

30 REPS
20/15 KG