WARM UP

4′ DU 2 RONDAS

5/5/5/5 YTWL
15+15″ WRIST MOBILIZATION
20″ PLANK SHOULDER TAPS
20″ PLANCHA SIERRA

FUERZA EMOM 9 CADA 3

BENCH PRESS (2-1-X-1) 4X2 RIR 1

KNEE BANDED SPLIT SQUAT 4X5/5 RPE 7

SKILL

METCON: 4 RFT (20′ TC) RX

5 WALL CLIMB
15 T2B
50 DU
400 M RUN

METCON: 4 RFT (20′ TC) SCALED

10 GUSANO CON FLEXION
20 SIT UP
30 DU/100 SU
400 M RUN

METCON: 4 RFT (20′ TC)

10 GUSANO CON FLEXION
15 SIT UP
100 SU
400 M RUN