WARM UP
Mobili.+ Ativa.- geral
.
CORE WORK
EMOM 12′
40″ ON x 20″ OFF
1′- Russian twist
2′- Flutter kicks
3′- Superman – só tronco
 

 
TÉCNICA
Strong
3 Sets
10 Rosca martelo
10 Arnold press
10 remada curvada
>descanse o necesário
 

 
WOD 
EMOM 16′
1′- 100m row
2′- 10 S2OH (40/25KG)
3′- 12 Burpees
4′- Máx. Farm carry 2 kb (24/20kg)