Warm up:
3x
100mts Run
15 Hollow Rocks
15 Hip Extension
Mobility
Skill:
Front Squats
5×2
Cal Bike
4×10
WOD
3 RFT
10 Strict Pull ups
10 Sumo Deadlifts High Pull
350mts Run
Rx 50/30
Sc 40/25
Body Armor
Rosca direta
Tríceps Banded
Lateral Raises
3×6