WARM-UP
A) FOR TIME Cap 8’
5 rounds
10 Inch Worm Push Up
8 Hollow rocks
10 Push up to mountain
8 Squat jump
B) 3’Plank ISO
30’’REST
2’ Hollow ISO
30’’REST
1’ V-Up ISO
SKILLS
Handstand
*
a) 3-5 min practica inicial de cara a la pared.
b) 5-8 min practica lanzada a pino con asistencia de pared.
METCON
EMOM 8’
Par: 30’’Max HSPU/Pike push ups
Impar: 10 Lunge jump + 10 squat jump
REST 2’
AMRAP 12’
-Complex
10 DL+ 8 thrusters + 6 front squat + 4 press
-Burpees Ladder +1 1…2…3…4…5…
-Mountain climbers Ladder+2 2…4…6…8…
MATERIAL
-1o2 garrafas o dos botellas o barra 30/20 kg