Warm-up
Tabata - 4'
PVC pass through
Plank
Scapular push- up
Rolinho
3 rounds:
3 rounds:
5 jumping squats
10 air squats
15 sit-ups (V-Up)
5 cal row
B)
Strength & Conditioning
OHS
5-5-5 (115/80)
*Saindo do rack
C)
WOD
5 rounds:
30 DU
6 OHS (75/55)
6 C2B
6 alternating DB snatches (45/25)
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