AQUECIMENTO
3x
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril box
– 20 squat
3x
– 10 swing
– 10 búlgaro
– 10 burpees
TÉCNICO
4x
– 10 back squat
– 20 step box
4x
– 10 deadlift
– 20m front lunge
WOD
Emom 9’
– 1’ – 05 SHOUTTLE run (5m)
– 1’ – 10 box jump over
– 15 – dumbell snatch
For time
3x
– 05 SHOUTTLE run
– 10 box jump over
– 15 dumbell snatch