WARM UP
Mobilidade e ativação 2x
30″ Hamstring stretch
30″ Pigeon stretch (D/E)
30″ Abductor rack Back
.
AMRAP 4′
10 Deadlift – só barra
10 V-ups
10 Ring Rows
 

 

TÉCNICA 
A) Hip Thrust
A cada 2′ – 5x
8 reps (30-40% do Deadlift)
.
B) One Leg Romanian Deadlift
3x 8/8 moderado
REST 40″
 

 

WOD
For time – CAP 18′
10 Rounds
1 Rope Climb
3 Deadlift (120/81kg) – (100/71kg)
5 T2b/ Leg raise