WARM UP

4′ DU 2 RONDAS

10 KB GLOBET SQUAT
8/8 KB BOTTOM UP PRESS EN LUNGE
15/15″ PVC SHOULDER FLEXION
10 DEAD BUG

FUERZA EMOM 9 CADA 3

STRICT PULL UP (2-0-X-1)

4X5 RIR 2

PUSHING ALTER KNEE RAISES///MOUNTAIN CLIMBERS

4 SERIES RPE 8

SKILL

HANG CLUSTER Y THRUSTER

*AVANZADOS: HEAVY REP COMPLEX HANG CLUSTER + THRUSTER + FRONT SQUAT

METCON

FOR TIME: (10′ TC)

21 HANG CLUSTER
21 BURPEES OTB
15 THRUSTER
15 BURPEES OTB
9 FRONT SQUAT
9 BURPEES OTB