WARM UP
400 M RUN 2 RONDAS
10 CAT CAMEL
5/5 SENTADILLA A CAJON 1 PIERNA
15/15″ PVC FRONT RACK POSITION
15″ TUCK HOLD
FUERZA EMOM 9 CADA 3
FRONT SQUAT 4X4 TEMPO 2-0-X-1 RPE 7
SIDE PLANK 4X15/15″ RPE 6-7
SKILL
OVER HEAD SQUAT 4X5 (TIEMPO PARA ENSEÑAR LA POSICION)
AVANZADOS: OVER HEAD SQUAT 3X3 MAXIMO PESO
METCON
2 ROUND FOR TIME 15′ TC
20 WALL BALL LUNGE
100 M RUN BALON
20 WALL BALL SHOOT
100 M RUN BALON
20 WALL BALL SIT UP
100 M RUN BALON
RX
9/6 KG
SCALED
7/5 KG
OPEN
4/3 KG
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