WARM UP
Mobilidade e ativação – 2x
8 Cossack Squat
10 Hip. 90/90
30″ Pigeon pose D/E
.
3 ROUNDS
5 Back squats
5/5 One Leg glútes bridge
 

 

TÉCNICA
Back Squat
1×8 – 40% a 50%
1×5 – 60%
3 tentativas para encontrar 5 RM
 

 

WOD
AMRAP 16′
50 Wall Ball (20/14lbs)
40 Burpees over bar
30 C2b/ Pull Up/ Ring Row
20 Snatchs (52/39kg) – (42/29kg)