WARM UP

3-5 rondas por calidad: 

1´cardio 

10 kettlebell swing

10 goblet squats

3/3 tgu

MONSTER MASH

7 Rounds for time of:

7 Burpee Box Jump Overs, 24/20

7 Thrusters

2 Rounds for time of:

15  Power Cleans 

25 Push Jerks 

3 Rounds for time of:

15/15 kb snatch 24/16

15 Toes-to-bar

15 Push ups

Rest 3´ entre wods

ENDURANCE

4-5* (5´@85%vam + 3´@60%vam). 

Serie 1: Run 

Serie 2: Row 

Serie 3: Run 

Serie 4: Row 

Serie 5: Run

MOBILITY

Puppy dog: https://yoga15.com/pose/puppy/ 

Standing straddle: https://www.youtube.com/watch?v=BsnMLJXBNZ0 

Single leg forward fold: https://www.youtube.com/watch?v=ANtAzrwn-8M 

Seated cross: https://youtu.be/Q3CbdfbUcG0