Segunda-feira(12/08)

A) WARM UP 8'

EMOM 6'

1°min 6 rolinhos + 10 T spine pulse 

2°min 6 dog stretch + 10 Montain climb 

3°min 10 back to wall split handstand hold 

+

30 reps ---->Wall facing  handstand Shoulder shrugs

B) Strength & Conditioning 

EMOM 9'

1°min 20"  T2B 

2°min 20"  box jump over 

3°min 20"  air Squat 

⚠️anotar cada round

B1) BACK SQUAT 15'

Set 1             5 reps    65% a 70%

Set 2             3 reps   75% a 80%

Set 3             1 Rep   85% a 90%

Set 4/5 e 6    3 rep 80%  a  85%

C)WOD 

For time

1000m run 

+

3 rounds of 

10 deadlift 185/155

25 Wall ball 20/14