WARM UP

400 M RUN 2 RONDAS

10 PLATE ROMANIAN DEADLIFT
10 CAT CAMEL
10 PVC DEADLIFT
10 BANDED SCAPULA RETRACTION

FUERZA EMOM 9 CADA 3

BANDED (BARRA) DEAD LIFT (2-0-X-1) 4X8 RIR 2 

KB GORILLA ROW 4X8/8 RPE 6-7

SKILL

REPASO MOVIMIENTOS CON DB

METCON

FOR TIME (16′ TC)

400 M RUN + 40 2DB SUITCASE LUNGE
300 M RUN + 30 2DB PUSH PRESS
200 M RUN + 20 2DB THRUSTER
100 M RUN + 10 2DB DEVIL PRESS