WARM UP
Mobilidade e ativação – 2x
30″ Leg swings D/E
30″ Pigeon pose D/E
30″ Scap Push Ups
.
3 ROUNDS
100m run
10 Lunges
10 Step Up over
 

 

TÉCNICA
ACESSÓRIO WORK
EMOM 9′
1′- 12 a 15 Plate anow angel
2′- 20″/20″ Side Plank dinâmico
3′- 20″/20″ one leg wall Sit
 

 

WOD
CONDICIONAMENTO
AMRAP 25′
200m run
30m Farm carry (24/16kg)
20m Walking lunge com dB (20/14kg)
200m run ou ergo.
30 Air squats
20 Box Jump over