WARM UP
4′ DU 2 RONDAS
10 KB SQUAT
10 KB SWING
10 KB AROUND THE WORLD
10 KB HALO
10 KB KNEE WINDMILL
FUERZA EMOM 9 CADA 3
DB BENCH PRESS (2-0-X-1) 4X8 RIR 2
KNEE BANDED SPLIT SQUAT 4X8/8 RPE 6-7
SKILL
PULL UP
METCON
EMOM 14′ (30″ ON + 30″ OFF)
0-1′ PULL UP
1-2′ BOX JUMP PLYO
2-3′ KB SWING
3-4′ WALL BALL
4-5′ REST
RX
70/60 CM
20/16 KG
9/6 KG
SCALED
BANDED PULL UP
60/50 CM
12/8 KG
7/5 KG
OPEN
JUMPING PULL UP
50/40 CM
8/6 KG (AMER)
4/3 KG
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