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