Quinta-feira(05/07/2018)

A) WARM-UP
EMOM 9'

• 15 air squats + 10 push ups
• 50" plank
• 12 SDLHP (45/35)

B) STRENGHT & CONDITIONING

EVERY 3' FOR 12' (4sets)

• 10 SDHP 95/65
• 10 burpee over the bar

C) 9-15-21-15-9

• A. swing 24/16
• Box jump
• Hang power clean (95/65)

TIME CAP 12'