WARM UP

2 RONDAS

30 JUMPING JACKS
20″ FRONT PLANK
15/15″ PVC SHOULDER FLEXION
15/15″ KNEELING KB WINDMILL


STRENGHT

EMOM 12′ CADA 3′

2 BENCH PRESS 85% (2-0-X-1)
1 SERIE RIR 2 STRICT
T2B/TUCK UP BAR


METCON

FOR TIME (15′ TC)

800 M RUN
100 PUSH UP
800 M RUN

RX

STRICT PUSH UP

SCALED

PUSH UP

OPEN

KNEE PUSH UP