WARM UP

2 RONDAS

50 DU
10 BIRD DOG
10 BANDED SHOULDER PRESS
10/10 BANDED EXTERNAL ROTATION


STRENGHT

EMOM 15′ CADA 3′

6 BENCH PRESS 70% (2-0-X-1)
8/8 KB SUITCASE SPLIT SQUAT RPE 6


METCON

METCON X PAREJAS FOR TIME 17′ TC

400 M RUN
30 BURPEE BOX JUMP ALTERNO
100 WALL BALL
30 BURPEE BOX JUMP ALTERNO
400 M RUN

RX

9/6 KG
70/60 CM

SCALED

7/5 KG
60/50 CM

OPEN

4/3 KG
50/40 CM