Warm-up
TABATA - 4'
Dog stretch
Mountain climb
Rolinho
Wrist pulse
B)
Strength & Conditioning
EMOM - 15'
1° min: 3 a 6 stricts C2B
2° min: 20 a 30 L-sit wipers
3° min: 50 bar flutter kicks
4° min: 20 hollow rocks
5° min: 50 speed climbs
C)
WOD
AMRAP - 20'
10 thrusters (135/95)
10 pull-ups
10 burpees
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