Warm-up
EMOM - 9'
Min 1: 14 step lunges OH (PVC)
Min 2: 45" plank
Min 3: 8 sprawls
B)
Strength
Back squat
3-3-3-3-3 (70% PR)
C/ 3" embaixo
C)
WOD
AMRAP - 12'
3 pull-ups (strict)
5 pull-ups (kipping)
10 ring dips/paralell bar dips
200m run
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