WARM UP
30″ on/ 5″ off – 2x
>Lunge with full rotation alter.
>Squat to stand
>Pigeon pose (D/E)
.
ATIVAÇÃO – 2 Rounds 
10 Globet Lunges
8/8 Single Leg glúteo bridge (com peso)
10 V-ups
 

 

TÉCNICA
Back Squat
3 reps – 80%
2 reps – 90%
1 rep – 95%
.
3 reps – 85%
2 reps – 95%
1 rep – 100%
.
>REST 1′ a 2′ entre séries
 

 

WOD
For time – CAP 15′
Buy in… 40 Wall Ball (20/14lbs)
Then
30 – 20 – 10
>Kb swing (24/16kg)
>Abmat Sit Up
Buy out… 40 Wall Ball