Quinta-feira(20/06)

A) WARM UP

Emom 12'

1° 50" plank 

2° 40" sit up remador

3° 30" hollow rock 

4° 20" back extension 

B) Strength & Conditioning 15'

3 rounds of:

10 heavy push up 

10 kb pendley row 

10 db bench press

10-6 strict pull ups 

C) WOD

Amrap 16'

400 mts run 

10 devil press (50/35)

10 db step box up