WARM UP

2 RONDAS

10 BANDED SQUAT
20´´ ANKLE DORSIFLEXION
15+15´´ WRIST MOBILIZATION
15/15´´ PVC FRONT RACK POSITION
20´´ BOOTSTRAPPERS


STRENGHT

EMOM 15′  CADA 3′

6 FRONT SQUAT (2-0-1-1)
6 STRICT PULL UP (2-0-1-1)

RIR 2 ±75%


SKILL

EMOM 12′

0-1´ KB SUITCASE DEADLIFT
1-2´ KB BENT ROW
2-3´ KB HAMMER CURL
3-4´ KB BOTTOM SHOULDER PRESS
*TRABAJA 20+20´´


METCON

POR PAREJAS
EMOM TO DEAD BY BURPEES

RX

SCALED

OPEN

5 BURPEE SYNCRO
+1 BURPEE CADA 1´