WARM UP

2 RONDAS

10 BANDED SQUAT 2″ PARADA
10 CAT CAMEL
20″ FROG ROCKS
15» WRIST MOBILITY
10/10 SUPINE SHOULDER FLEXION

STRENGHT

EMOM 15′ CADA 3′

6 BACK SQUAT 70% (2-0-X-1)
8 STRICT PULL UP RIR 2-3

METCON

FOR TIME (23′ TC)

1200 M RUN
12 WALL CLIMB
120 DU
800 M RUN
8 WALL CLIMB
80 DU
400 M RUN
4 WALL CLIMB
40 DU