Quadril / Tornozelo
Warm Up
3 Rounds (20"/10")
Air Squat
Side Plank
Lunges
Skill / Strength
─ Back Squat
5 x 5 @↑75%
Increase load every round
Metabolic Conditioning
In a running clock 12'
80 Wall Ball @20/14
50 Sit Up
As many rounds as possible:
14 Kb Step Up box @24/16
12 Med Ball Clean
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