Segunda-feira(26/11)

A) WARM UP

EMOM 6'

• 3 dog stretch + 6 montain climb + 6 rolinhos
• 6 Scorpions stretch +10 pvc pass thru + 10 t spine pulse 
• 3 shoulder press + 3 push press + 5 deadlift (45/35 - 65/55)

B) Strength & Conditioning 

Take exactly 8' to build to today a HEAVY strict shoulder press

B1) Take exactly 8' to build  a HEAVY PUSH press

B2) Take exactly 8' to build only 2 sets of DEADLIFT

• SET 1: 10 reps -50% 1 RM
• SET 2: 10 reps -60%

C) WOD 1

EMOM 8'

• 40 DU
• 18/15 cal row
• 40 DU
• 15/13 cal row
• 40 DU
• 12/10 cal row
• 40 DU
• 10/8 cal row

REST 4'

WOD 2

EMOM 6'

• 10 Thruster (95/65) 
• 10 T2B