WARM UP
Mobilidade e ativação
2 ROUNDS
5/5 Thread the needle
10 Cossack squat
20″ Wrist circles
.
AMRAP 4′
10 Air squats
15 Hollow rocks
20 Shoulder taps
30 Jumping jacks
 

 

TÉCNICA
Back Squat
12 reps – barra vazia
10 reps – 50%
8 reps – 60%
5 reps – 70%
10 reps – maior carga possível
REST 2′ entre séries
 

 

WOD
AMRAP 20′
40 D.U/ 80 S.U
20 Sit Ups remador
15 Push Ups
10 Dual Kb squats (24/16kg) – (18/10kg)