Warm up:
21/15/9
Jumping Jacks
Sit ups
Mobility
Bloco 1
9’ – 40” on / 20” off
Front Raises
Deadlift (unilateral)
Sit ups / Good Morning
Bloco 2
Amrap 16’
10 Thrusters
30 Ktb Swings (russo)
30 Russian twists
A cada 2:30” – 5 Burpees e 10 Air Squats