WARM UP

400 M RUN 2 RONDAS

10 PLATE ROMANIAN DEADLIFT
10 CAT CAMEL
10 PVC DEADLIFT
10 BANDED SCAPULA RETRACTION

FUERZA EMOM 9 CADA 3

DEAD LIFT (2-1-X-1) 4X5 RIR 2

KB GORILLA ROW 4X8/8 RPE 7

SKILL

CINDY X RELEVOS

RX: AMRAP 20′

5 HSPU
10 PULL UP
15 SQUAT
10 BANDED SCAPULA RETRACTION
ATLETA A) 5 HSPU + 10 PULL UP
ATLETA A) + B) 15 SQUAT SYNCRO

SCALED: AMRAP 20′

5 PUSH UP
10 BANDED/JUMPING PULL UP
15 SIT UP
* RONDA A REPARTIR COMO QUIERAN