TERÇA
AQUECIMENTO
3x
– 20 mobilidade quadril ajoelhado
– 10 homem aranha
– 20 mobilidade ombro parede
5x
– 04 burpees
– 06 squat
– 08 sit up abmat
TÉCNICA
3x
– 40m caminhada over head anilha
– 20 prancha dinâmica
Emom 5’
– 10 hspu
Emom 5’
– 06 back squat/80%
WOD
For time – cap 15’
5x
– 10 deadlift
– 01 ROPE climbe
– 10m front lunge
– 01 ROPE climbe
– 50/100 du/su
Rx 80/65 kg
In 70/55 kg
Sc 60/45 kg