| WARM UP |
| Mobilidade quadril/tornozelo/posterior |
| . |
| AMRAP 4′ |
| 5 Good Morning |
| 5 Step up box |
| 5 Back squat |
| 5 Burpees no jump |
|
|
| TÉCNICA |
| TRABALHO DE POTÊNCIA |
| Back squat + Seated box jump |
| 10 Back squat |
| 10 Seated box jumo |
| 9 Back squat |
| 9 Seated box jump |
| 8… |
| 8… |
| 7… |
| ……….. |
| >75% – B.S |
|
|
| WOD |
| EMOM 10′ |
| 4 Heavy deadlifts |
| 5 Burpees over bar |
|
|
| PÓS WORKOUT |
| CORE – 3 SETS |
| 8 (D) Dumbell get up |
| 8 (E) Dumbell get up |
| 45″ Plank com peso |
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