Warm-up
TABATA - 4'
Dog stretch
Kipping pull-up
Step lunge
Air squat
+
TABATA - 4'
HSPU hold
Strict pull-up
Gobblet squat
Mountain climber
+
TABATA - 4'
L-sit hold
Sit-up (v-up)
Hollow rock
Back extension
C)
WOD
Em duplas:
1.200 m run
+
12 rounds:
8 HSPU (4 p/ cada)
16 pull-ups (8 p/ cada)
24 air squats (12 p/ cada)
+
1.200m run
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ENDURANCE
A)
Warm-up
TABATA - 4'
Kipping pull-up
Air squat
Jumping jack
Mountain climber
400m run
TABATA - 4'
Hollow rock
Back extension
Speed climb
Gobblet squat
B)
Strength & Conditioning
Heavy plank (dupla) - 8'
4 sets: 30" hold
C)
WOD
A cada 4':
400m run
30 American swings (24/16)
Max pull-up
Rest 3'
4 rounds
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