Warm up:
Amrap 5’
20 Single Unders/ Double hops
20”+20” Plank Lateral
20 Skipping
Bloco 1
Emom 9’ 40”on/ 20”off
Deadlift c/ peso
Ktb Swing
Prancha alta
Bloco 2
Amrap 20’ (A cada 5’ descansa 1’)
5 Burpees
10 Push ups
15 Air Squats
Warm up:
Amrap 5’
20 Single Unders/ Double hops
20”+20” Plank Lateral
20 Skipping
Bloco 1
Emom 9’ 40”on/ 20”off
Deadlift c/ peso
Ktb Swing
Prancha alta
Bloco 2
Amrap 20’ (A cada 5’ descansa 1’)
5 Burpees
10 Push ups
15 Air Squats