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