Warm-up
AMRAP - 8'
100m run
10 twisted cross stretches
10 wall slids
10 Y/T/W
10 med ball hamstring curls
+
TABATA - 4'
Foot work do split jerk
Split jerk behind the neck (45/35)
B)
Strength & Conditioning
EMOM - 8'
Split jerk behind the neck (construir carga)
B1)
Deadilft - 15'
Construir um heavy single de deadlift
C)
WOD
AMRAP - 20'
600m run
10 deadlifts (225/185)
15 wall balls (30/20)
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