WARM UP

2 RONDAS

20´´ ISO WALL SQUAT
15/15´´ PVC FRONT RACK POSITION
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 15´ CADA 3´

2 FRONT SQUAT (2-0-X-1)
2 STRICT PULL UP

RPE 8 RIR 1-2 *90%


SKILL

PRACTICAR DU


METCON

5 ROUNDS FOR TIME (15´ TC)

 

RX

10 DEAD LIFT 50%
10 BURPEE OTB
20 WALL BALL | 9/6 KG
1´ REST

SCALED

10 DEAD LIFT 50%
10 BURPEE OTB
20 WALL BALL | 7/5 KG
1´ REST

OPEN

10 DEAD LIFT 50%
10 BURPEE OTB
20 WALL BALL | 4/3 KG
1´ REST