Sexta-feira(30/11)

A) WARM UP 10'

• 50 lunges 
• 40 speed climb 
• 30 remador 
• 20 push ups 
• 10 thusters (45/35)

B) Strength & Conditioning 

EVERY  3’ for 15 minutes ( 5 sets)

• 10 thrusters (95/65)
• 8 front rack lunges 
• 6 burpees touch bar 

C) WOD

Amrap 14’

• 20 DB snatches (55/35)(45/25)
• 10  DB step box over 
• 12 hspu