WARM UP

4′ DU 2 RONDAS

10/10 SUPINE SHOULDER FLEXION
10+10 MONSTER WALK
15″ TUCK HOLD
15/15″ WGS
10 CMJ/NO ARMS

FUERZA EMOM 9 CADA 3

SHOULDER PRESS 4X2 RIR 1

SLIDING TUCKS 4 SERES RPE 6-7

SKILL

PRACTICAR CIRCUITO PLYOMETRIA

METCON

KAREN: FOR TIME (16′ TC)

30/20/10 PULL UP
30/20/10 PUSH UP
60/40/20 SIT UP

RX

STRICT PUSH UP

SCALED

BANDED PULL UP

OPEN

JUMPING PULL UP
KNEE KIP
PUSH UP