Terça-feira(30/07)

A) WARM UP 

EMOM 12'

1°min  45" Hollow Rock 

2°min 10 back squat 45/35

3°min 12 bíceps curls 6d/6e

4°min 12 tríceps extension 6d/6e

+

EMOM 5'

100m Sprint 

B) Strength & Conditioning 15'

Back squat 

Set 1  3 reps 80% PR 

Set 2   2 reps 85%

Set 3  1 Rep 90%

Set 4   3 reps 85%

Set 5    2 reps 90%

Set 6    1 Rep 95%

C) WOD 

AMRAP 10'

5 DB man makers (MM)  55/35

10 Pull up 

15 box Jump 

☡👉Hoje o MM será:  push up /row Left/ row right/ s clean e Push press