WARM UP
Mobili.+ Ativa.- quadril/tornozelo
.
1′ on/ 5″ off
>Step down (D/E)
>Squat full rotation
>Cossack Squat
.
ATIVAÇÃO
2 Rounds
5 Back Squat
10 Back rack lunge
10 Side plank abduction (D/E)
 

 

TÉCNICA
STRENGTH
Back squat
3 reps – 70%
2 reps – 80%
1 rep – 85%
.
3 reps – 75%
2 reps – 80%
1 rep – 85%
REST 1’30” entre séries
 

 

WOD
For time – Cap 15′
50 – 40 – 30 – 20 – 10
> dB/kb Thruster (16/10kg)
>Abmat Sit Up