WARM UP
Mobili.+ Ativa.- Cadeia posterior
.
3 ROUNDS
6/6 RDL sem peso
12 Ring row
24 Pogo jump plate
 

 
TÉCNICA
3 Sets
10 RDL – carga moderada
10 Medball hamstring curls
10 Barbell Back Rack calf raises
 

 
WOD
For time – CAP 16′
50 Air squats
40 Crossover/ D.U/ 80 S.U
30 Strict shoulder press (36/25kg)
20 T2b
10 Burpees
20 T2b
30 Strict shoulder press
40 Crossover/ D.U/ 80 S.U
50 Air squats