WARM UP
Mobilidade torácica e ombros
.
AMRAP 7′
10 PVC Passthrought
10 Scap Push Up
10 Air squats
100m run
 

 

TÉCNICA
A cada 2’30” por 4 sets
3 a 5 Strict Pull Up c/ peso/ Banded
10 Db curls
20″ Hollow flutter kicks
 

 

WOD
AMRAP 20′
Duplas
800m run juntos
60 Wall ball (20/14lbs)
40 C2b/ Pull Ups
20 Double dB devil press (20/14kg) – (14/10kg)