WARM UP

3 RONDAS

10 CAT CAMEL
10 DISOCIACIÓN LUMBOPELVICA
10 PRISONER GOOD MORNING
10 PRISONER LUNGE
10 BANDED GLUTE BRIDGE
20″ FRONT PLANK
20″ SUPERMAN ROCK HOLD


STRENGHT

MOBILITY EMOM 6′ cada 3′

0-1′ PRAY SQUAT
1-2′ BOOTSTRAPPERS
2-3′ (30+30) PVC FRONT RACK POSITION


SKILL

SQUAT CLEAN

EMOM 6′ cada 1′

3 SQUAT CLEAN + 6 DEAD LIFT


METCON

EMOM 10′ cada 2′

10 (12) FRONT SQUAT