WARM UP
CORE STRENGTH – 3 SETS
20 Hollow rocks
1′ Low plank
20 Arch rocks
1′ Reverse plank
 

 
TÉCNICA
Butterfly
>Processo para quem não faz
.
>Para quem já faz:
4x COMPLEX GYM
3 Kipping Pull up +
3 Butterfly Pull up +
3 Kipping Pull up
 

 
WOD 
HEAVY GYM!!!
7 Rounds
3 a 4 Strict pull up
2 a 3 BMU/ Jump/ T2b
5 C2b/ Pull up
10 Abmat sit up
 

 
EXTRINHA 
3 SUPER SETS  
8 a 10 Bench press com 2 Db 
10 a 12 Press sentado 
12 a 15 Seated rear delt flys