AQUECIMENTO
3x
– 20 mobilidade quadril agachado
– 20 alongamento glúteo dinâmico
3x
– 10 hollow hock
– 10 V.sit up
3x
– 20 Superman
– 20 prancha dinâmica
TÉCNICA
3x
– 10 bom dia
– 10 back front lunge
4x
– 10 deadlift
– 10 squat kb/db
– 10m front lunge
WOD
Emom 10’
(1,2,3…10)
– burpees over the bar
– s2oh
Rx 50/35kg
In 40/25kg
Sc 30/15kg