WARM UP

400 M RUN 2 RONDAS

10 CAT CAMEL
10 DEAD BUG
10 BANDED SCAPULA RETRACTION
10 PVC DEADLIFT

FUERZA EMOM 9 CADA 3

DEAD LIFT (2-1-X-1) 4X3 RIR 1

KB GORILLA ROW 4X6/6 RPE 7

SKILL

NO TECNICA (SI SOBRA TIEMPO, TABATA CORE)

METCON

EMOM 16′

4′ PARA: 400 M RUN + X BBJO
4′ PARA: 40 A-JUMP

RX

20 BBJO
60/50 CM

SCALED

15 BBJ
50/40 CM

OPEN

10 BBJ
50/40 CM