WARM UP
400 M RUN 2 RONDAS
10 KB GLOBET SQUAT
8/8 KB BOTTOM UP PRESS EN LUNGE
12 PRISONER LUNGE
20″ BOOTSTRAPPERS
30/30″ ANKLE DORSIFLEXION
FUERZA EMOM 9 CADA 3
BACK SQUAT (2-0-X-1) 5X2 RIR 1
STRICT CHIN UP///RING ROW 4X5 RIR 2
SKILL
METCON: PAREJAS (22′)
A) FOR TIME: 400 M RUN (3′ TC)
B) AMRAP 14′:
10 BURPEE (BURPEES SIEMPRE SYNCRO)
15 KB SWING (SOLO TRABAJA 1, SIN RELEVOS)
40 DU (SOLO TRABAJA 1, SIN RELEVOS)
C) FOR TIME: 400 M RUN (3′ TC)
RX
PLATE BURPEE
20/16 KG
SCALED
16/12 KG
60 SU
OPEN
12/8 KG
30 SU
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