Quarta-feira(03/07)

A) WARM UP

EMOM 6'

• 10 burpees

• 50" wall sit front rack KB 

   (o par ⬆️10kg)

• 20 alternating russian swing

B) Strength and Conditioning

3 rounds of:

50 DU

15 pull up

10 HSPU

TC: 10'

⚠️anotar

B1) TEMPO Back squat ( 10')

@32×1 

Set 1.     3 reps 60% 1 RM

Set 2.     2 reps 65%

Set 3      2 reps. 70%

Set 4.     1 rep.   75%

Set 5.      1 rep 80%

C) WOD

2 rounds of:

400m run

20 push press  115/75

20 T2B

Immediately

2 rounds of:

5 Devil Press 50/35

10 box jump over 

20 wall ball 30/20

🙈🙈🙈🙈🙈🙈🙈