Terça-feira(16/07)

A) WARM UP

50 DU

100m farm walk ( heavy)

25 push up

25 HSPU

100m farm walk

50 DU

TC: 10'

B) Strength and Conditioning 12'

TEMPO Back squat @32×1

Set 1 ----> 3 reps @60% BS

Set 2 ----> 2 reps @70%

Set 3 ----> 2 reps @75%

Set 4 ----> 1 rep @80%

Set 5 ----> 1 rep @85%

Set 6 ----> 3 reps @85% ⚠️não precisa fazer o TEMPO no set 6

C) WOD

3 rounds of:

10 Thruster 135/95

10 bar facing burpee 

⚠️anotar o tempo

IMMEDIATELY

3 rounds of :

400m run /500 m row

15 C2B

⚠️TIME CAP total p os 2 wods

20 minutinhos