WARM UP
Mobili.+ Ativa.- posterior/ombros
.
CORE STRENGTH – 3 sets
10 Entradas em hollow c/ anilha – só tronco
15 Hollow rocks
15 Supermans
10 Infra no rack
 

 
TÉCNICA 
FORÇA – 3 sets
10 Pullover com barra
12/12 Gorilla row unila. Alter.
20″ Box l- sit
 

 
WOD 
For time- CAP 15′
40 Wall ball (20/14lbs)
20 T2b/ Leg raise/ Knee raise
15 Kb swings (32/24kg)
20 High box jump
15 Kb swings (32/24kg)
20 T2b/ Leg raise/ Knee raise
40 Wall ball (20/14lbs)