AMRAP - 8'
100m run
10 push-up
10 A swing
10 pistols
10 back extension
100m run
10 push-up
10 A swing
10 pistols
10 back extension
B)
Força:
Deadlift
15-12-10-10
15-12-10-10
C)
60 step lunges
50 sit-ups butterfly
40 box jump
30 pull-ups
20 HSPU
10 reverse burpee
5 reverse burpee
10 HSPU
15 pull-ups
20 box jump
25 sit-ups butterfly
30 step lunges
50 sit-ups butterfly
40 box jump
30 pull-ups
20 HSPU
10 reverse burpee
5 reverse burpee
10 HSPU
15 pull-ups
20 box jump
25 sit-ups butterfly
30 step lunges
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ENDURANCE
A)
200m run
Tabata:
200m run
Tabata:
Ssumo deadlift High pull Kb
200m run
Tabata:
200m run
Tabata:
Hollow rock
200 m run
200 m run
B)
AMRAP - 15'
7 back squat (BW)
7 T2B
7 back squat (BW)
7 T2B
C)
2 milhas run
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