Full Body Warm-Up 14
In 10′
2 Rounds
10 Prone Angel
10 Side-Lying External Rotation
10 Empty Can to Full Can
10 Ktb/Db in Front Squat
10/10 Hip Airplane
10 Glute Bridge
10 Bird Dog
10 Burpees
https://www.youtube.com/watch?v=9QWxrEP9VgI&
Renegade Rows 5×10
Renegade Rows for load:
12,5′ E2,5MOM (5X)
5×10 @ Ktb/Db
*1″ pause at top
*cada braço
*tempo 30X1
https://www.youtube.com/watch?v=OlpPaGyywyY
WOD
AMRAP 15′
1-2-3-4-5…
Ktb/Db Power Clean
Ktb/Db Goblet Squat