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UNIDADE 1

CAP 12’

100m run

20m walk lunge

2 toes to bar

100m run

20m walk lunge 

4 toes to bar

100m run

20m walk lunge

6 toes to bar

SKILL

Deadlift

4×6 (moderate/70%rm)

UNIDADE 2

Cap 18’

30 Pistols

100m Run

40 Air squat

100m Run

30 Abmat Sit-up

100m Run

Volta tudo 👆🏼

SKILL

Power clean + push press

5×2+2