WARM UP
Mobilidade e ativação – 2x
30″ on/ 10″ off
>Squat to stand
>Ankle Mobility
>Wall Sit
.
2 ROUNDS
20″ Prancha com peso

10 Globet squats
 

 

TÉCNICA
A) Front squat
10 – 10 – 8 – 8 – 6 – 6 (40%-65%)
.
>A cada 2′
.
B) Split Squat
3x 10/10
REST 1′
 

 

WOD
AMRAP 14′
15 Air squats
12 Burpees
50 D.U / 80 S.U
15m Sandbag Walk. Lunge
12 Burpees
50 D.U / 80 S.U