WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
10 BANDED GLUTE BRIDGE
10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 15′ CADA 3′

4 BACK SQUAT 77-80%
8 LAT PULL DOWN


SKILL


METCON

FOR TIME (20´ TC)

800 M RUN
30 KB SWING SYNCRO
30 BOX JUMP ALTERNO
30 WALL BALL SYNCRO
30 STEP BOX ALTERNO
30 KB PUSH PRESS SYNCRO
30 KB SQUAT SYNCRO
800 M RUN

RX

20/16 KG

SCALED

16/12 KG

OPEN

12/8 KG