WARM UP
2 RONDAS
50 DU
10 BIRD DOG
10 BANDED SHOULDER PRESS
10/10 BANDED EXTERNAL ROTATION
STRENGHT
EMOM 15′ CADA 3′
6 BENCH PRESS 75% (2-0-X-1)
6/6 KB SUITCASE SPLIT SQUAT RPE 7
SKILL
TÉCNICA THRUSTER (REPASO)
METCON
INTERVALOS: 8X1′ ON + 1′ OFF (16′)
10 THRUSTER
10 BURPEES OTB
RX
40/30 KG
SCALED
30/20 KG
OPEN
20/15 KG
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