WARM UP

2 RONDAS

30 BANDED JUMPING JACK
20″ ACTIVE PLANK
15/15″ PVC SHOULDER FLEXION
15/15″ PVC FRONT RACK POSITION


STRENGHT

MOBILITY FLOW 10′

*RECOMENDACIÓN:
PRY SQUAT-BOOTSTRAPPER-GUSANO-SPIDERMAN-COSACKA…


SKILL

TABATA SIDE PLANK

TECNICA PUSH JERK


METCON

FOR TIME 21/15/9 (10′ T.C.)

RX

PUSH JERK | 50/35 KG
SIT UP

SCALED

PUSH JERK | 30/20 KG
SIT UP

OPEN

PUSH PRESS | 20/15 KG
SIT UP