WARM UP
Mobili.+ Ativa.- quadril: tornozelo
.
3 ROUNDS
8 Lunges com rotação de tronco
10 V-ups
8 Step Up over
10 Pike Up
 

 

TÉCNICA
Back Squat
1×15 (leve)
2×8 (moderada)
2×6 75% – 80%
2×4 85% – 90%
 

 

WOD
2 ROUNDS
A) 3′ on/ 1′ off
20 Air squats
15 T2b/ Leg raise/ Knee raise
.
B) 3′ on/ 1′ off
15 Box Jump over
10 T2b
.
C) 3′ on/ 1′ off
10 Cal. Bike
5 T2b