WARM UP

400 M RUN 2 RONDAS

20″ ISO WALL SQUAT 15/1’0 KG
15/15″ PVC FRONT RACK POSITION
5/5/5/5 YTWL
20″ BOOTSTRAPPERS

STRENGHT

BACK SQUAT (2-0-X-1) 4X2 RPE 9 

DB ROW 1 MANO 4X6/6 RPE 7 

SKILL

DU

METCON

FOR TIME: 50/40/30/20/10 (13′ TC)

KB SWING
DU