Warmup
- :30 Seconds
- Easy Row
- Active Spidermans
- Medium Row
- Push-up to Down Dog
- Fast Row
- Active Samson
- Barbell Warm Up
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Presses
- 5 Stiff-Legged Deadlifts
- 5 Front Squats
- Mobility
- Front rack stretch
- Pigeon pose
- Chest stretch
- Movement review
- Rehearsal
- 1 Round
- 5 Calorie Row
- 5 Power Cleans
- 5 Burpee Box Jump Overs
- 1 Round
- WOD “Doce”
- AMRAP 4:
- 27/21 Calorie Row
- 21 Power Cleans (135/95)
- 15 Burpee Box Jump Overs (24/20)
- rest 4 minutes
- AMRAP 4:
- 27/21 Calorie Row
- 21 Power Cleans (115/80)
- 15 Burpee Box Jump Overs (24/20)
- rest 4 minutes
- AMRAP 4:
- 27/21 Calorie Row
- 21 Power Cleans (95/65)
- 15 Burpee Box Jump Overs (24/20)
- AMRAP 4:
- Mobility
- Standing calf stretch
- Couch stretch