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
RX
OH LUNGE
2X15/10 KG
SCALED
2X10/7’5 KG
OPEN
1X7’5/10 KG
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