WARM UP

4′ DU 2 RONDAS

15/15″ PVC SHOULDER FLEXION
10+10 MONSTER WALK
15″ TUCK HOLD
10+10 SPIDERMAN THORACIC ROTATION

FUERZA EMOM 9 CADA 3

DB SHOULDER PRESS ALTERNO MANTENIENDO DB ARRIBA 4X5/5 RIR 2

CURL ISQUIO GOMA SENTADO 4X8/8 RPE 7

SKILL

CORE WORKOUT (EMOM 9′)
0-1′ MAX T2B/KNEES TO CHEST (CON PETO ENTRE PIES)
1-2′ MAX SIT UP
2-3′ 15/15″ SIDE PLANK

METCON

FOR TIME: 14′ (PAREJAS/RELEVOS)

50 BURP. BJO (NIV 3: BOX JUMP)
40 DEAD LIFT (NIV 3: KB SWING)
30 HANG POWER CLEAN (NIV 3: KB SQUAT)
20 PUSH PRESS (NIV 3: PUSH UP)
10 WALL CLIMB (NIV 3: GUSANO)