WARM UP
Mobili.+ Ativa- torácica/ombros
.
CORE
3 sets
20 Hollow rocks
20 Arch rocks
30 Russian twist (15/10kg)
15″ pendurado
 

 

TÉCNICA
BARBELL PUMP
1 Round
25 Empty Barbell curls
> 5 Chin Ups every break
.
30 Strict Press (34/25kg)
> 5 déficit Push Up every break
 

 

WOD
For time – CAP 15′
21 – 15 – 9
>Burpees
15 > 12 > 9
>BMU/ C2b/ Pull Up