WARM UP
Mobili.+ Ativa.- quadril/tornozelo
.
3 ROUNDS
10/10 Gluteo Bridge uni. com kb
8 Kang squat barbell
10m Andar de caranguejo
 

 
TÉCNICA 
Back Squat
10 – 8 – 6 – 4 – 2
.
A cada série: 10 Sumo deaddlift com Kb
do déficit – HEAVY!!!
 

 
WOD 
For time – CAP 15′
21 – 15 – 9
Back Squat (50/41kg)
12 > 09 > 06
BMU/ C2b/ Pull up + Push up