1. SKILL (TÉCNICA)

#aerobic capacity

8 rounds of:

250/200m row

rest 1:00 between rounds

2. WOD (WORKOUT OF THE DAY)

#metcon – individual

“corre com tudo!”

on the 3:00 for 15:00 of:

20x10m shuttle run

10 burpees toes-to-bars

the score is the worst time of the five rounds

3. ACCESSORY (PÓS TREINO)

#complementary accessories

3 rounds of:

20 banded pull-aparts

15 banded pull

10 elevação lateral (plate 5lb)

VAMOS COM TUDO!