WARM UP

3 RONDAS

30 BANDED JUMPING JACK
20´´ ACTIVE PLANK
15/15´´ PVC SHOULDER FLEXION
15/15´´ PVC FRONT RACK POSITION
5/5/5/5 YTWL


STRENGHT

EMOM 15′ CADA 3′

9 SHOULDER PRESS (3-1-1-1)
20´´ TUCK HOLD + 20´´ FRONT PLANK

RIR 3-4 ±60%


SKILL

TABATA SIDE PLANK


METCON

10 ROUNDS FOR TIME (15′ T.C.)

RX

10 STRICT PUSH UP
10 WALL BALL | 9/6 KG

SCALED

10 PUSH UP
10 WALL BALL | 5/3 KG

OPEN

5 KNEES PUSH UP
10 AIR SQUAT