Warm up:
Tabata 1
Canoinha
Tabata 2
Prancha Lateral
Mobility
Skill:
Front Squat
1×5 60%
1×3 70%
1×2 75%
1×1 80%/85%
Alternar
Bench press Db
5×5
WOD:
2’ x 5
9 Overhead Squats
8 Strict Hspu
5 Toes to Bar
Rx 50/30
Sc 40/20
Warm up:
Tabata 1
Canoinha
Tabata 2
Prancha Lateral
Mobility
Skill:
Front Squat
1×5 60%
1×3 70%
1×2 75%
1×1 80%/85%
Alternar
Bench press Db
5×5
WOD:
2’ x 5
9 Overhead Squats
8 Strict Hspu
5 Toes to Bar
Rx 50/30
Sc 40/20