TREINO/QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 20 rotação tronco 4 apoios
1x
– 500m run
– 30 wall ball
– 30 sit up abmat
–
– 400m run
– 25 wall ball
– 25 sit up abmat
–
– 300m run
– 20 wall ball
– 20 sit up abmat
–
– 200m run
– 15 wall ball
– 15 sit up abmat
–
– 100m run
– 10 wall ball
– 10 sit up abmat
TÉCNICA
Emom 5’
– 06 Back squat
Emom 5’
– 08 deadlift
WOD
AMRAP 11’
– 06 clean in jerk dB
– 10m front lunge
– 25/50 du/su