WARM UP

5′ DU 2 RONDAS

15/15″ SAMSON STRETCH
15/15″ KNEELING KB WINDMILL
10/10 KB BOTTOM UP PRESS EN LUNGE
10/10 SPLIT SQUAT PALLOF PRESS


STRENGHT

DB SHOULDER PRESS (2-1-X-1) 4X6 RPE 8 

DB BENCH PRESS 4X6 RPE 8 *SE ALTERNAN LOS EJERCICIOS


METCON

METCON: AMRAP 20′ 

100 M RUN
15 SIT UP
10 PUSH UP
5 PULL UP

RX

STRICT PUSH UP

SCALED

BANDED PULL UP

OPEN

KNEE PUSH UP
JUMPING PULL UP