WARM UP

4′ DU 2 RONDAS

15/15″ PVC SHOULDER FLEXION
30″ HIP MOBILITY 90/90
10+10 MONSTER WALK
15″ TUCK HOLD
10+10 SPIDERMAN THORACIC ROTATION

FUERZA EMOM 9 CADA 3

DB SHOULDER PRESS (2-0-X-1) 4X8/8 RIR 2 

CURL ISQUIO GOMA 4X8/8 RPE 6-7

SKILL

DU

METCON

FOR TIME: 10 RFT (15′ TC)

30 DU
9 WALL BALL