WARM UP
Mobilidade e ativação – 2x
30″ on/ 10″ off
>Medball thoracic
>Downward Dog
>Ankle Mobility D/E
.
2 ROUNDS
12 Db Bent over Row
15′ Hang bar hold
 

 

TÉCNICA
BMU
>Processo
.
>Para quem já faz:
A cada 3′ – 4 Rounds
6 BMU
20 Hollow rocks
12-15 Cal. Ergo.
 

 

WOD
For time – Cap 15′
21 – 18 – 15 – 12 – 9
>C2b/ Pull Up/ Jump Pull Up
30 D.U/ 60 S.U
9 – 12 – 15 – 18 – 21
>V-ups/ Alternate V-ups
30 D.U/ 60 S.U