Warm-up
Tabata - 4'
Air squat
Doc stretch
Back extension
Plank shoulder tap
B)
Strength & Conditioning
Workout - 12'
A cada 4' (3 sets):
50 DU
20 american swings (24/16)
10 T2B
C)
WOD
Time cap: 15'
400m run
+
21-15-9
Box jump over
GOH plate (45/25)
+
400m run
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