Warm-up - 6'
100m run
5 dog strech
15 back extensions
3 rounds
Tabata
Swing russo (20/14)
Jumping lunge
B)
Strength & Conditioning
EMOM - 10'
A cada 2 min:
10 deadlifts (225/155 RX - 165/125 SC)
10 burpees box jump over
EMOM - 8'
1° min: 40 DU/80 SU
2° min: 10 plates GOH (45/25)
C)
WOD
AMRAP - 15'
300m run
10 thrusters (115/75 RX - 95/65 SC)
15 sit-ups (canivete)
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ENDURANCE
A)
Warm-up
Tabata
Jumping lunge
Air squat
Hollow rock
Superman
460m run
Repete o Tabata
B)
Movimentos do treino
C)
WOD
AMRAP- 30'
40 DU
30 sit-ups (butterfly)
20 step lunges
10 push-ups
5 HSPU
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