WARM UP
Mobilidade e ativação – 2x
10 Scorpion
10 Cat and cow
20″ Box Child pose
.
3 ROUNDS
20 Romanian Deadlift
20″ Hollow hold
 

 

TÉCNICA
A) Deadlift
1×8 – 40% a 50%
1×5 – 60%
3 tentativas para encontrar 5 RM
REST 2′
.
B) Medball Leg curls
3×12
REST 30″
 

 

WOD
AMRAP 12′
10 – 20 – 30 – 40 – ……
>D.U/ S.U
>Abmat Sit Up
>S.U crossover
>kb swings (24/16