Warm-up - 20'
800m run + 80 DU + 40 sit-ups butterfly
600m run + 60 DU + 30 sit-ups butterfly
400m run + 40 DU + 20 sit-ups butterfly
B)
Strength & Conditioning
EMOM - 10'
A cada 2':
10 pull-ups
15 GOH plate (45/25)
C)
WOD
21/15/9
Deadlift (185/135 RX - 135/95 SC)
Box jump
Time Cap 10'
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ENDURANCE
A)
Warm-up - 15'
5' row
5' run
5' DU
+
Mobility (movimentos do treino)
B)
WOD
30 DU
21 wall balls (20/14)
30 DU
15 box jumps
30 DU
9 hang power clean (135/95)
+
1.000m run
3 rounds for time
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