WARM UP

400 M RUN 2 RONDAS

10+10 MONSTER WALK
20″ FRONT PLANK
15/15″ WGS
30/30″ ANKLE DORSIFLEXION

FUERZA EMOM 9 CADA 3

BACK SQUAT (2-0-X-1) 4X5 RIR 2

LAT PULL DOWN (3-1-X-1) 4X8 RPE 7

SKILL

BOX JUMP PLYO

*AVANZADOS: PRACTICAR HSW O HSW HACIA PARED

METCON

3 ROUNDS FOR TIME (12′ TC)

20 KB SWING
15 WALL BALL
10 BOX JUMP
5 WALL CLIMB

*OBLIGATORIO: BOX JUMP PLYO