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