SEXTA
AQUECIMENTO
3x
– 20 mobilidade quadril sentada
– 20 perdigueiro
– 20 Superman
Emom 9’ (trio)
– 1’ mobilidade quadril agachado kb
– 1’ prancha abs
– 1’ 05 shuttle run (10m)
TÉCNICA
5x (trio)
– 10 back squat
– 20 sit up abmat
– 40m farmers carry
WOD
For time – cap 20’
Trio
5x
– 10 burpees to plate sincronizado
– 200m run sincronizado
– 30 deadlift
Rx 80/55 kg
In 70/45 kg
Sc 60/35 kg