WARM UP
Mobilidade e ativação – 2x
30″ on/ 10″ off
>Siderman
>Leg swings D/E
.
3 ROUNDS
10 glúteo bridges
8/8 Side Plank abduction
 

 

TÉCNICA
Back rack reverse lunge (15′)
1×8 – leve
1x 5/5 – moderado
4X 6/6 – 70% do Back Squat
REST 1’30”
 

 

WOD
A cada 4′ por 5 Rounds
200/100m run
15 Kb swings (24/16kg)
200/100m run
15 Air squats