Aquecimento:
3x
10/10 Cossack Squat
10 jumping squat
1’ wall sit
Técnica
BACK SQUAT
5 50%
3 60%
3 70%
3×3 80%
WOD
2 Rounds (cap12’)
40 Double-unders
25 One-Arm DB Front Squats (24/16)(20/14)
2 Rounds
40 Double-unders
25 One-Arm DB STOH
no tempo restante…
Amrap
40 Double-unders
25 One-Arm DB Thruster
Performance
100 hiper extension
Cada 20 rep 30” hold
Endurance
3×20 cal bike
rest 1′
