WARM UP

400 M RUN 2 RONDAS

20″ BOOTSTRAPPERS
30″ COSSACK SQUAT
20″ FRONT PLANK
15/15″ WGS
30/30″ ANKLE DORSIFLEXION

FUERZA EMOM 9 CADA 3

TIME CAP 50′ MURPH (OFICIAL)

1600 M RUN
100 PULL UP
200 PUSH UP
300 AIR SQUAT
1600 M RUN

INTERMEDIA: FOR TIME

1600 M RUN
100 BANDED PULL UP
150 PUSH UP
200 AIR SQUAT
1600 M RUN

SCALED: FOR TIME

1200 M RUN
4 RONDAS:
-25 BANDED PULL UP
-50 PUSH UP
-75 AIR SQUAT
1200 M RUN

OPEN: FOR TIME

1200 M RUN
5 RONDAS
-15 JUMPING PULL UP
-25 BANDED PUSH UP
-40 AIR SQUAT
1200 M RUN