WARM UP
400 M RUN 2 RONDAS
30/30″ ANKLE DORSIFLEXION
10 BANDED SCAPULA RETRACTION
10 PLATE ROMANIAN DEADLIFT
20″ PRAY SQUAT
FUERZA EMOM 9 CADA 3
DEAD LIFT (2-1-X-1) 4X3 RPE 8
STRICT PULL UP 4X3 TEMPO 2-1-X-1 RPE 8
SKILL
EQUIPOS DE 4 PERSONAS FOR TIME: (30′ TC)
1200 M RUN (TODOS)
120 BURPEES
SYNCRO (TRABAJAN 2)
800 M RUN
80 BURPEES SYNCRO (TRABAJAN 3)
400 M RUN TODOS
40 BURPEES SYNCRO (TRABAJAN LOS 4)
METCON
OPEN
800/80
600/60
400/40
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