A)
Mobility (quadril/tornolezo/ombro)
B)
200m run
20 wall balls
10 burpees
5 HSPU
2 rounds
C)
26 box jumps
17 front squats (115/85)
7 HSPU
rest 3'
89 russian swings (24/16)
Parabéns pro nosso coach Zequinha!
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Endurance
320 m run
50 jumping jacks
40 sit-ups butterfly
30 step lunges
20 back extensions
10 pistols
B)
Burgener + movimentos do treino
Push jerk
Push jerk
Squat clean
Deadlift
C)
100 DU
9 push jerk (135/95)
21 T2B
100 DU
9 squat clean (135/95)
21 pull-ups
100 DU
9 thrusters (135/95)
21 burpees
100 DU
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