WARM UP
Mobili.+ Ativa.- quadril/tornozelo
.
3 ROUNDS
10 Alter. Cossack squat
20 Mountaim climb
30″ Squat hold
10m Duck walk
 

 
TÉCNICA
Back Squat
5 x 5 reps – até 85%
a cada série: 5 high box jump plio
                           (sem estender)
 

 
WOD 
5 ROUNDS
2′ ON X 2′ OFF
6 Shuttle run (7,5m)
Máx. wall ball (20/14lbs)