Warm-up
TABATA - 4'
Jumping jack
Step lunge
Kipping pull-up
Mountain climb
B)
Strength & Conditioning
EMOM - 18' (3 sets):
1° min: 50 speed climbs
2° min: 30 L-sit wipers
3° min: 20 KB russian twists
4° min: 10 KB hollow rocks + 30 flutter kicks
5° min: 20 KB turkish sit-ups
6° min: 20 KB ballistic rows
*usar o mesmo KB
C)
WOD
For time
10 bar MU
20 KB snatches (24/16)
20 OH step lunges (135/95)
20 KB snatches
10 bar MU
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