WARM UP

2 RONDAS

10 BANDED SQUAT
20″ BOOTSTRAPPERS
15/15″ PVC FRONT RACK POSITION
10 PULLS APART


STRENGHT

BACK SQUAT 5X6 70% (2-0-X-1)

STRICT CHIN UP 4X6 RIR 2


METCON

METCON DBC: FOR TIME (25′ TC)

800 M RUN
70 BURPEES ALTERNOS
60 LUNGE SYNCRO
50 PUSH UP ALTERNOS
400 M RUN
30 BURPEE BOX JUMP O. ALTERNOS
20 SQUAT JUMP SYNCRO
10 PUSH UP SYNCRO