WARM UP
Mobilidade + Ativação
.
30 – 20 – 10
Air Squats
2 > 4 > 6
Rope raises

 
TÉCNICA
A) Front Squat
8 reps – 50%
8 reps – ? + 3 Hurdle jump
7 reps – ? + 3 Hurdle jump
7 reps – ? + 3 Hurdle jump
6 reps – ? + 3 Hurdle jump
6 reps – ? + 3 Hurdle jump
.
>REST 3′ ENTRE AS SÉRIES
.
B) Bulgarin split squat
3 x 10/10
 

 
WOD 
AMRAP 10′
12 Lunges Kb Front Rack (24kg/16kg)
15 Abmat sit up
1 Leg less/ Rope Climb/ 2 Rope raise
 

 
EXTRINHA
3X10 Lateral lunge com db
3×20 Gluteo bridge pés na caixa 
3×10/10 Afundo com pé da frente na anilha