WARM UP
Mobili.+ Ativa.- geral
.
CORE WORK
30″ on X 20″ off – 3x
>Hollow up
>Russian twist
>Flutter kicks
>Prancha com peso
 

 
TÉCNICA 
GYM WORK!!
4 sets
A) 1 Pullover + 2 BMU + 6 Strict dips la em
cima da barra suspensa
.
B) 3 BMU + 6 Strict dips
.
C) 6 Ring row pés elevados + 5 Strict ring
dips – pode ser com elastico
.
D) 10 Remadas curvadas com db +
8 Dips na caixa
 

 
WOD 
PARTNER WORKOUT
AMRAP 12′ -I go, you go
5 C2b/ Pull up/ Jump pull up
4 Double db Devil press
6 Double db Front squats
.
REST 1′
.
AMRAP 9′
300m run com bola – juntos
30m walking lunge dividido
30 abmat com bola – dividido