WARM UP

2 RONDAS

30 JUMPING JACK
10 SUPINE SHOULDER FLEXION
10+10 MONSTER WALK
10 PULLS APART
20´´ FRONT PLANK


STRENGHT

EMOM 15´ CADA 3´

8 SHOULDER PRESS (2-1-X-1)
15/15´´SIDE PLANK
*AVANZADO: SIDE PLANK CLAMSHELL

RPE 7 RIR 3-4 *73%


SKILL

TECNICA BOX HSPU


METCON

EMOM 12′

RX

0-1´ 50 DU
1-2´ MAX HSPU
2-3´ 50 MOUNTAIN CLIMBER
3-4´ REST

SCALED

0-1´ 70 SU / 35 DU
1-2´ MAX BOX HSPU
2-3´ 50 MOUNTAIN CLIMBER
3-4´ REST

OPEN

0-1´ 50 SU
1-2´ MAX PUSH UP
2-3´ 50 MOUNTAIN CLIMBER
3-4´ REST