WARM UP
Mobili.+ Ativa.- ombros/punhos
,
TABATA DUPLO
>Shoulder press
>Chin up hold
>Step up
>Shuttle run
 

 
TÉCNICA
Push press + Push jerk
2 + 2
>A cada 1’30” – 6x
 

 
WOD
AMRAP 15′
1 Rope climb
6 Burpee step up
6 Double Db S2OH (16/10kg)
9 Jump lunge
9 Shuttle run
.
>A cada round BMU= Numero do round:
1 round- 1 BMU, 2 round- 2 BMU…….