WARM UP
5′ DU 2 RONDAS
10 BANDED SQUAT
15″ TUCK HOLD
10 FLEXION ESCAPULAR
10 INVERTED BAR ROW
FUERZA EMOM 9 CADA 3
RM BENCH PRESS (PROTOCOLO)
3X50,60,70%
2X80,85%
1X90,95,?
STRICT CHIN UP (2-1-X-0) 3X3 RPE 6-7
SKILL
PULL UP
*KIP SWING
*JUMPING PULL UP
*BANDED PULL UP
*KIPPING PULL UP
*AVANZADOS: PRACTICAR BMU GOMAO BUTTERFLY PULL UP
METCON
EMOM 12′
0-2′ 400 M RUN
2-3′ MAX PULL UP
RX
22’5/15 KG
SCALED
FRONT RACK LUNGE
15/10 KG
OPEN
GOBLET LUNGE
10/5 KG
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