Warm-up - 12'
460m run
+
Dynamic mobility and activation
60'' front rack partner assisted stretch (p/ cada)
60'' hip flexor
10 butterfly pulses
30 banded air squat
3 rounds
+
460m run
B)
Montar carga do treino
Thruster e power clean
RX 135/95 / SC 115/75
C)
WOD
AMRAP - 8'
5 thrusters
10 Power clean
15 pull-ups
Rest 3'
AMRAP - 8'
20 KB swing (24/16 RX) (16/12 SC/0
30 step lunges (sem carga)
40 DU
Rest 3'
AMRAP - 8'
10 burpees
15 T2B
20 push-ups
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