WARM UP
1′ em cada estação
>Spiderman (D/E)
>Hip 90/90
>Snow angel
>Box Child pose
>Ankle Mobility
.
ATIVAÇÃO – 3 ROUNDS 
30″ Front rack kb hold
20 Russian twist
20″/20″ Side Plank
 

 

WOD
EMOM 28′
1′ ao 2′- 200m run (2′ para corrida)
3′- 15 Push Ups
4′- 2 Rope Climb/ 5 Strict Pull Up/ Banded