WARM UP 
Mobilidade e ativação – 2x
30″ on/ 10″ off
>Spiderman D/E
>Leg swings D/E
.
3 ROUNDS
10 Glúteo bridges
8/8 Side Plank abduction
 

 

TÉCNICA
Back Squat
1 x 12 – 40%
1 x 10 – 45%
3 x 8 – 50%
REST 1’30”
 

 

WOD
AMRAP 3′ X 6 ROUNDS
A) Máx. Rounds:
10 Wall Ball (20/14lbs)
10 Abmat Sit Up
.
B) Máx. Rounds:
10 Kb swing (24/16kg)
10 Cal. Ergo./ 10 Shuttle run (7,5m)
>Alternar A e B