Quinta-feira(15/08)

A) Warm Up  6'

3 rounds of:

10 pvc pass thru

10  pvc OH step lunge

10 swings russo

10 kipping 

         

B.) Strength & Conditioning 

Emom 25' 

1° 10 a 12 calorias row

2° 35 du 

3° 10 toes to bar

4° 12 one arm db oh lunges (45/25)

5° 15 kb sumô deadlift High pull  (24/16)

C) Wod 

21-15-9 

Box jump 

Push press (95/65)

Back squat (95/65)

 TIME CAP : 10'