WARM UP

3 RONDAS

10 BANDED SQUAT
10 PLATE ROMANIAN DEADLIFT
*BAJADA LENTA, BUSCAMOS FASE EXCENTRICA
10 CAT CAMEL
10 PVC DEADLIFT
10 BANDED SCAPULA RETRACTION


STRENGHT

EMOM 10′ CADA 2′

1 DEAD LIFT (2-1-1-1)
*RIR 2 (SOBRE EL 90%)


SKILL

REPASO DU


METCON

5 ROUNDS PER TIME (15′ TC)

RX

10 BURPEES
20 KB SWING RUSO | 20/16 KG
50 DU

SCALED

10 BURPEES
20 KB SWING RUSO | 16/12 KG
50 DU

OPEN

10 SCALED BURPEE
20 KB SWING RUSO | 12/8 KG
50 SU