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UNIDADE 1

For time: (cap 16’)

100 double under 

100m run

200m row

75 double under

200m run

200m row

50 double under

300m run

200m row

25 double under

400m run

200m row

SKILL

1 push press + 2 push jerk

5x

UNIDADE 2

For time: (cap 16’)

100 double under

100m run

200m row

75 double under

200m run

200m row

50 double under

300m run

200m row

25 double under 

400m run

200m row

SKILL – core session

3 rounds

40” plank hold 

20” rest

20” l-sit iso 

40” rest

*desafio: colocar anilha