SEXTA
AQUECIMENTO
3x
– 20 mobilidade quadril ajoelhado
– 20 mobilidade quadril agachado
– 20 perdigueiro
3x
– 05 shuttle run
– 10 front lunge
– 15 sit up remador
TÉCNICA
5x
– 10 back squat
– 10 deadlift
– 40m front lunge
WOD
AMRAP 11’
– 05 front squat
– 03 burpees over the bar
– 01 rope climbe
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg