WARM UP
Mobilidade e ativação – 2x
30″ Front rack stretch
30″ ANKLE dorsiflexion D/E
30″ Lat stretch D/E
.
2 ROUNDS
10 Air squats
10 Snow angel
8 Inchworm + Push Up
20″ Prancha
 

 

TÉCNICA
Back squat
10 – 8 – 5 – 3 – 10 (melhor carga)
.
>A cada 2’30”
.
5′ WARM UP THRUSTER DO WOD
 

 

WOD
AMRAP 15′
10/9 Thruster (40/29kg)
12 T2b/ Leg raises
200m run