WARM UP

400 M RUN 2 RONDAS

15/15″ KNEELING KB WINDMILL
10/10 KB BOTTOM UP PRESS EN LUNGE
30/30″ ANKLE DORSIFLEXION
20″ BOOTSTRAPPERS

STRENGHT

BACK SQUAT (2-0-X-1) 3X3 RPE 6-7 

DB ROW 1 MANO 3X5/5 RPE 6-7 

SKILL

TURKISH GET UP + TABATA

METCON

FOR TIME: 15′ TC

400 M RUN
40 KB SWING
40 BURPEES
40 KB SWING
400 M RUN

RX

50/35 KG
75/60 CM

SCALED

30/20 KG
60/50 CM
STRICT PUSH UP

OPEN

20/15 KG
50/40 CM