400m run
3 rounds:
10 plate hip thrusts (45/35)
10 Ring Dip
10 GHD Sit up
10 Dinamic plank
400m run
3 rounds:
10 plate hip thrusts (45/35)
10 Ring Dip
10 GHD Sit up
10 Dinamic plank
400m run
B)
Técnica:
Push Jerk
C)
30 DU
60 air squat
30 DU
40 sit-up (butterfly)
30 DU
20 push-up hand realese
30 DU
20 HSPU
30 DU
40 sit-up (remador)
30 DU
60 box jump
30 DU
40 sit-up (butterfly)
30 DU
20 push-up hand realese
30 DU
20 HSPU
30 DU
40 sit-up (remador)
30 DU
60 box jump
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