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
RX
OH LUNGE
2X15/10 KG
SCALED
2X10/7,5 KG
OPEN
1X7,5/10 KG
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