Sexta-feira(09/11)

A) WARM UP 

TABATA 4'

• Dog stretch 
• Mountain climb 
• Rolinho
• Gobblet squat 

+

TABATA 4'

• Hollow Rock 
• Sprawl 
• Air squat hold 
• Reverse burpee 

+

TABATA 4'

• PVC pass thru 
• Kipping pull Up 
• Thruster (45/35)
• Front Rack alternating lunge (45/35)

B) Preparar movimentos e carga para o WOD 

C) WOD 

10 rounds of 

• 10 push up 
• 10 pull Up
• 10 box jump 
• 10 a swing (24/16)
• 10 air squat 
• 10 pistols
• 10 sit Up V-Up 
• 10 Thruster (95/65)
• 10 front Rack alternating lunge (95/65)
• 10 burpee