WARM UP

400 M RUN O 3′ DU 2 RONDAS

10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
15/15″ PVC FRONT RACK POSITION
10 BAND OH PRESS

STRENGHT

SHOULDER PRESS 4X5 RPE 7

BOX HIP EXTENSION 3X8/8

SKILL

2DB BURPEE BOX STEP OVER

METCON

FOR TIME (12′ TC)

21 2DB BURPEE BOX STEP OVER
90 DU
15 2DB BURPEE BOX STEP OVER
60 DU
9 2DB BURPEE BOX STEP OVER
30 DU

RX

20+20/15+15 KG

SCALED

12’5+12’5/10+10 KG
X2 SU

OPEN

7’5+7’5/5+5 KG
SU