Quinta-feira(26/07)

A) WARM UP
EMOM 9'

• 12 air squat + 15 sit up V up
• 16 plank shoulder tap + 15 sit up remador
• 30" hollow rock

B) STRENGHT & CONDITIONING

EVERY 4' FOR 16

• 35 DU
• 15 A. swing (24/16)
• 10 box jump over
• 5 strict pull up

C) WOD

AMRAP 16'

• 200m run
• 16 dual KB front rack lunges (16/12)
• 14 dual KB swing 16/12
• 12 T2B