WARM UP 
Mobili.+ Ativa.- quadril/tornozelo
.
TABATA 1
>Russian baby makers
>Lunges
.
TABATA 2
>Ativa. Com kb
>Abd. Remador
 

 

TÉCNICA
3 Front Squats + 4 F.R. Lunges
(Mesma barra)
.
>A cada 2′ – 4x
 

 

WOD
EMOM 15′
1′- 6 Back squats (50/35kg)
2′- 24 Russian kb swings (24/16kg)
3′- 10m Db oh walk lunge (14/10kg)
4′- 24 Plater G2OH
5′- 12 Plate abmat sit up