WARM UP

400 M RUN 2 RONDAS

10 KB GLOBET SQUAT
8/8 KB BOTTOM UP PRESS EN LUNGE 12 PRISONER LUNGE
20″ BOOTSTRAPPERS
30/30″ ANKLE DORSIFLEXION

FUERZA EMOM 9 CADA 3

BACK SQUAT (2-0-X-1) 5X3 RIR 1

STRICT CHIN UP//RING ROW 4X6 RIR 2

SKILL

EMOM 8′ (TRABAJA 40″ REST 20″)

0-1′ KB ALTERNATE GORILLA ROW
1-2′ KB FRONT RACK LUNGE
2-3′ KB DEAD LIFT 1 LEG CONTRALAT
3-4′ KB PLANK PULL THROUGH
*CADA 1′ 20″ IZQ/20″ DERECHA

METCON

METCON: 14′

A) AMRAP 0-4′ + 1′ REST
10 KB SWING
10 SIT UP
20 DU
B) AMRAP 5-9′ + 1′ REST
10 KB SNATCH//GLOBET SQUAT
10 SIT UP
20 DU
C) AMRAP 10-14′
5 KB SDLHP // SUMO DEAD LIFT
10 SIT UP
20 DU