WARM UP
Mobili.+ ativa.- quadril/calcanhar
.
3 ROUNDS
8 Air squats
6 Pike push ups
4 Cossack squat com 2kb F.R.
 

 
TÉCNICA 
4X
6 Back squat
4 Reverse lunge
30″ wall sit
>Descanso de 2’30”
 

 
WOD 
5 RFT – CAP 25′
12 Db thrusters (20/16kg)
12 Box jump
12 Pull ups/ 6 BMU
12 HSPU
200m run