Warm-up
EMOM - 9'
1° min: 10 mountain climbs + 5 rolinhos
2° min: 10 russian swings + 5 gobblet squats
3° min: 100m run
B)
Strength & Conditioning - 15'
Front squat (75%)
3-3-3-3-3
C)
WOD
Workout - 25'
A cada 5' (5 sets):
400m run (2x 200m)
10 burpees box jump over
30 russian swings (32/24)
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