WARM UP
2 Rounds
40″ Wall slides
30″ Sleeper stretch
30″ PVC around the world
30″ Double Db Press
.
ATIVAÇÃO – 3 ROUNDS 
10 Jump squats
10 Swings
10 Pull aparte com elástico
 

 

TÉCNICA
Shoulder press
A cada 1’30 – 5x
5 reps – 75%
.
ACESSÓRIO – 3 sets 
10 Plate front raises
10 Db reverse fly
 

 

WOD
For time – CAP 15′
2 ROUNDS
150 D.U/ S.U
50 Wall Ball (20/14lbs)
30 C2b/ 20 Pull Ups/ Jump Pull Ups