WARM UP
Mobili.+ Ativa.- ombros/torácica
.
ACESSÓRIOS – 3x
10″ Pull up iso. hold
15 Banded face pull
10 Tríceps exten. Banded
 

 

TÉCNICA
Pull up
Kipping/ Butterfly
>Processo
.
>Para quem já faz:
COMPLEX GYM – 4X
3 T2b + 3 Pull up + 3 C2b

WOD
For time – Cap 12′
400m run
20 BMU/ 50  Pull Ups/ Ring Row
400m run