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