A) WARM UP 10'
- Mobility/ flexibility/WARM up to FRONT SQUAT
B) STRENGTH & CONDITIONING
In 15' build a HEAVY complex
obs: sai do HACK- ENDERTON FRONT SQUAT COMPLEX
- 1°: 3" pause
- 2°: double bounce
- 3°: regular FS
C) WOD
EMOM 32'
- 8 SOH (RX:135/95) (SC: 95/65)
- 12 box jump over
- 50 DU
- Rest
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