WARM UP

3 RONDAS

10 CAT CAMEL
10 FLEXIÓN ESCAPULAR
10 PUSH UP
20″ FRONT PLANK
20″ SUPERMAN ROCK HOLD
10 PUENTE GLUTEO
15 BANDED SQUAT


STRENGHT

EMOM 12′

1′: 8 FLOOR PRESS
2′: 16 ALTERNATE KB GORILLA ROW
3′: 15 BAR GLUTE BRIDGE


SKILL


METCON

AMRAP x4 (T.C. 22′)

RX

1) AMRAP 4′ + 2’REST
10 BURPEES
20 PLATE GROUND TO OVER HEAD | 20/15kg

2) AMRAP 4′ + 2’REST
10 BURPEES
20 LUNGE | 20/15kg

3) AMRAP 4′ + 2’REST
10 BURPEES
20 KB SWING | 20/16kg

4) AMRAP 4′ 
10 BURPEES
10 T2B/20 SIT UP

SCALED

1) AMRAP 4′ + 2’REST
8 BURPEES
20 PLATE GROUND TO OVER HEAD | 15/10kg

2) AMRAP 4′ + 2’REST
8 BURPEES
20 LUNGE | 15/10kg

3) AMRAP 4′ + 2’REST
8 BURPEES
20 KB SWING | 16/12kg

4) AMRAP 4′ 
8 BURPEES
10 T2B/20 SIT UP

OPEN

1) AMRAP 4′ + 2’REST
6 BURPEES SIN FLEXIÓN
20 PLATE GROUND TO OVER HEAD | 10/5kg

2) AMRAP 4′ + 2’REST
6 BURPEES SIN FLEXIÓN
20 LUNGE | 10/5kg

3) AMRAP 4′ + 2’REST
6 BURPEES SIN FLEXIÓN
20 KB SWING | 12/8kg

4) AMRAP 4′ 
6 BURPEES SIN FLEXIÓN
10 T2B/20 SIT UP