Warm-up
TABATA - 4'
PVC pass through in botton position
T/Y/Z (1 rep de cada e vai repetindo)
B)
Strength & Conditioning
Time cap: 15'
600m run (400m +200m)
10/8 rings MU
400m run (200m +200m)
5/4 bar MU
B1)
BACK SQUAT - 12'
Set 1 ==== 5 (60%)
Set 2 ==== 3 (70%)
Set 3 ==== 2 (75%)
Set 4 ==== 1 (80%)
Set 5 ==== 1 (85%)
C)
WOD
EMOM - 16' (4 sets):
1° min: 10 cal bike ou 100 m run
2° min:15 pull-ups
3° min: 6 burpees box jump over
4° min: rest
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