WARM UP
Mobili.+ Ativa.- escapular/ombros
.
CORE WORK!
3 Sets
20 Hollow rocks
30 Russian Twist (15/10kg)
20 Arch rocks
30″ Plate plank ( mesma carga do Russian)
.
ATIVAÇÃO – 2 sets
15 Banded face Pull
 

 

TÉCNICA
PULL AND PUSH – 3 sets
5 a 8 Strict Pull Up
10 Barbell ench over Row
8 Déficit Push Ups
REST 2′
 

 

WOD
AMRAP 10′
4 a 6 RMU/BMU/ Jump BMU/ Jump C2b
12 Box Jump
.
REST 3′
.
AMRAP 10′
12 C2b/ Pull Up/ Jump Pull Up
12 Box Jump over