Warm up:
3x
40” on / 20” off
CORE
Turk Sit up
V Sit up
Plank
Mobility
Skill:
Emom 9’
M1 14 Pistols (banco) ou 20 Lunges
M2 20 Russian Swings
M3 50 Skippings
*pistol (c/ peso ou s/ peso)
WOD
A cada 3’ x 6 Rounds:
10 Devil Press
11 Hang Squat Cleans
8+8 Bulgarian Squats
*descansa o que sobrar.