WARM UP

2 RONDAS

15/15´´ PVC FRONT RACK POSITION
10 SUPINE SHOULDER FLEXION
10/10 SUPERMAN CONTRALATERAL
10+10 MONSTER WALK


STRENGHT

EMOM 15´ CADA 3´

8 SHOULDER PRESS (2-1-X-1)
8 STRICT T2B

RPE 7 RIR 3-4 *70%


SKILL


METCON

FOR TIME: POR PAREJAS (20´ TC)

RX

100 AIR SQUAT SYNCRO
200 DU/SU RELEVO
100 WALL BALL RELEVO | 9/6 KG
200 DU/SU RELEVO
100 KB SWING SYNCRO | 20/16 KG

SCALED

100 AIR SQUAT SYNCRO
200 DU/SU RELEVO
100 WALL BALL RELEVO | 7/5 KG
200 DU/SU RELEVO
100 KB SWING SYNCRO | 16/12 KG

OPEN

100 AIR SQUAT SYNCRO
200 DU/SU RELEVO
100 WALL BALL RELEVO | 4/3 KG
200 DU/SU RELEVO
100 KB SWING SYNCRO | 12/8 KG