AQUECIMENTO
3 ROUNDS
10/10 Russian twists (10/5kg)
10/10 Kb Suitcase Deadlift
10 Burpees no Jump
10/8 Cal. Ergo.
 

 
FORÇA FUNCIONAL (7′ em cada estação)
A1) Banded Barbell romanian deadlift
5 sets – 8 a 10 reps
REST 1′
.
A2) Single Leg hipthrust com peso
4 sets – 12/12 reps
REST 45″
.
A3) Banded Leg curls
4 sets – 15 reps
REST 1′
.
A4) Single Leg Calf raises (com peso)
4 sets – 15/15
REST 45″
.
A5) Knee Copenhagen plank (caixa)
3 sets – 30″/30″
REST 45″
 

 
CONDICIONAMENTO
6 Sets
1′ Corrida (PSE 7/8)
1′ Descanso