WARM UP

400 M RUN 2 RONDAS

10/10 SUPINE SHOULDER FLEXION
10 INVERTED BAR ROW
10 PLATE ROMANIAN DEADLIFT
20″ PRAY SQUAT

FUERZA EMOM 9 CADA 3

DEAD LIFT (2-1-X-1)

1X2 RPE 6
1X2 RPE 7
1X1 RPE 8
3X1 RPE 9

STRICT PULL UP (MISMO PROTOCOLO)

SKILL

REPASO MOVIMIENTOS CON DB

METCON

FOR TIME (16′ TC)

400 M RUN + 40 2DB SUITCASE LUNGE
300 M RUN + 30 2DB PUSH PRESS
200 M RUN + 20 2DB THRUSTER
100 M RUN + 10 2DB DEVIL PRESS