SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 mobilidade quadril ajoelhado
– 20 superman
3x
– 10 swing
– 10m front lunge
– 10 sit up abmat
TÉCNICA
Front squat
– 3×6/70%
– 3×4/80%
Back squat
– 3×6/70%
– 3×4/80%
WOD
Trio
AMRAP 15’
– burpees to plate sincronizado (3,6,9…)
– 21 wall ball
– 21 toes to bar
– 50/100 du/su
Obs: a cada round aumenta 03 burpees to plate.