WARM UP

2 RONDAS

30 JUMPING JACKS
15/15″ SIDE PLANK
15/15″ PVC SHOULDER FLEXION
20″ 90/90 HIP MOBILITY

STRENGHT

EMOM 9′ CADA 3′

2 BENCH PRESS 90% (2-0-X-1)
1 SERIE RIR 2 STRICT T2B/TUCK UP BAR

SKILL

PULL UP

METCON

3 RFT (18′ TC)

50 DU
40 AIR SQUAT
30 SIT UP
20 PUSH UP
10 PULL UP