WARM UP
Mobili.+ Ativa.- geral
.
CORE WORK!!!
3 sets
10 Back extension + 10 Hold – duplas
10 Plate abmat sit up
10 V-up alternado
1′ Prancha com peso
 

 
TÉCNICA 
STRENGTH
EMOM 15′
1′- 8 Rosca + Press (10/8kg)
2′- 10 Floor press
3′- Máx. Cal. Row
4′- 15/10 Push up Déficit padrão
5′- REST
 

 
WOD 
AMRAP 12′
30 D.U/ 60 S.U
10 Wall ball (20/14lbs)
5 Burpee Strict pull up/ target
10 Plate G2OH (15/10kg)
30 Russian twist