Warm up:
3x
Plank lateral 20”+20”
Russian Twist 30
Mountain Climber 16
Mobility
Bloco 1
Emom 9’ 40” on 20” off
Deadlift
Remada curvada
L-sit up
Bloco 2
Emom 20’
M1 8 Burpees + 6 Push ups
M2 10 Squats (peso) + 10 Jump Squats
M3 50 Pulos de corda + 20 Jumping Jacks
M4 – 10 Pistols + 10 Jump Lunges
M5 – 10 Push Press + 10 Push jerks