WARM UP
400 M RUN 2 RONDAS
10/10 SUPINE SHOULDER FLEXION
10 PLATE ROMANIAN DEADLIFT
15/15″ BANDED SIDE PLANK CLAMSHELL
15+15″ WRIST MOBILIZATION
FUERZA EMOM 9 CADA 3
DEAD LIFT (2-0-X-1)
4X5 RIR 2
BASICOS
+4X10 KIPP SWING (BALANCEO)
AVANZADOS:
PRACTICAR BMU ENTRE SERIES
SKILL
CORE WORKOUT 12′ (FACIL)
0-1′ 20″ HAND PLANK SHOULDER TAP
1-2′ 20″ TUCK HOLD
2-3′ 15/15″ SIDE PLANK
3-4′ 30″ MAX SIT UP
CORE WORKOUT 12′ (DIFICIL)
0-1′ 20″ HAND TO ELBOW PLANK
1-2′ 20″ HOLLOW ROCK
2-3′ 20″ ALTERNATING SIDE PLANK
3-4′ 30″ MAX SIT UP
METCON
AMRAP 12′
300 M RUN
20 DB HANG SNATCH
10 PULL UP
RX
20/15 KG
SCALED
15/10 KG
BANDED PULL UP
OPEN
10/5 KG
JUMPING PULL UP
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