WARM UP
4′ DU 2 RONDAS
15/15″ WGS
20″ PLANK SHOULDER TAPS
10+10 MONSTER WALK
10 INVERTED BAR ROW
FUERZA EMOM 9 CADA 3
BENCH PRESS 4X4 TEMPO 2-1-X-1 RPE 7
BANDED HIP THRUST 4X4 TEMPO 2-0-X-2 RPE 7
SKILL
PULL UP
AVANZADOS: 4 SERIES LARGAS HSPU
METCON
EMOM 12′ CADA 2′
A) 0-2′
30″ WALL HAND STAND HOLD
8 PULL UP
10 BURPEE TT
B) 2-4′
400 M RUN
RX
5 M HSW
EL QUE PUEDA (SI NO: 10 SHOULDER TAP)
SCALED
OPEN
HAND PLANK HOLD
KIP SWING
BURPEE NORMAL
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