WARM UP
Mobilidade e ativação – 3x
20″ on/ 10″ off
>Ankle Mobility
>Quads stretch
>Air squats
>Glute bridges
>Prancha
 

 

TÉCNICA
A) Back squat
10 – 8 – 5 – 5 – 5
40% – 50 % – 70 % – 70% – 70%
.
>A cada 2’30”
.
B) Kb Step down
3x 8/8
REST 1′
 

 

WOD
Benchmarck “KAREN”
FOR TIME – CAP 12′
150 Wall Ball (20/14lbs)