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
RX
40/30 KG
SCALED
30/22,5 KG
OPEN
20/15 KG
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