WARM UP 
Mobili.+ Ativa.- torácica/posterior
.
CORE WORK!!!
3 Sets
6/6 Flex. Lateral de tronco kb heavy
7 Strict knee raise
8 Pike up
 

 
TÉCNICA
T2B
A) Ativação – 2x
10 Pullover com db
10 Beat swings
.
B) Força – 3x
6 Espaldar T2b
6 V-up – pés apoiados na parede
6 V-up – hollow position
>Prática
 

 
WOD
AMRAP 6′
1 Leg less/ Rope Climb/ 3 Rope raise
10 T2b/ Leg raise
10 Cal. Ergo.
.
REST 1′
.
AMRAP 6′
1 Rope Climb/ 3 Rope raise
8 Ring Dips/ Box Dips/ tríceps “banco”
10 Cal. Ergo.