WARM UP 
Mobili.+ Ativa.- quadril/tornozelo
.
3 Sets
6 a 8 Back Squat (50% – 60%)
10 Kb cossack squats
.
2 Sets
15/15 Gluteo bridge unila. (HEAVY)
 

 
TÉCNICA
Back Squat
5 – 5 – 4 – 4 – 3 – 3
A cada série: 1′ de wall sit
>A cada 2’30”
 

 
WOD 
“KAREN” – CAP 10′
150 wall ball (20/14lbs)
.
REST 2′
.
FOR TIME – CAP 10′
10 – 8 – 6 – 4 – 2
>Kb swing russian
>Burpee to target
>Kb sumo deadlift
>Shuttle run (7,5m ida 7,5m volta)