Warm-up
3 rounds:
10 PVC pass through
10 squats
10 dog streches
5 burpees
15 sit-ups (V-up)
Tabata
Front squat
Power jerk
B)
Strength & Conditioning
Workout - 6'
A cada 1'30'' (4 sets):
4 front squats + 1 power jerk (135/95)
Workout - 6'
A cada 1'30'' (4 sets):
3 front squats + 1 power jerk (155/105)
Workout - 6'
A cada 1'30'' (4 sets):
2 front squats + 1 power jerk (185/135)
C)
WOD
AMRAP - 10'
200m run
10 box jumps
5D/5E one arm DB push press (45/25)
10 pull-ups
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