WARM UP
Mobili.+ Ativa.- ombros/torácica
.
CORE WORK !!!
25″ ON x 15″ OFF – 3X
>Hollow rocks
>Flutter kicks
>Superman
>Arch kicks
 

 
TÉCNICA 
GYM
EMOM 12′
1′- 3 a 5 Strict pull up/ elástico/ Ring row
com pés elevados (Avanç.= sobrecarga)
2′- 8 a 10 Barbell bíceps curls
3′- Máx. prancha com peso
 

 
WOD 
AMRAP 14′
3 > 6 > 9
>BMU/ Jump BMU/ C2b/ Pull up/ jump
>H.R. Push ups
>Pistol/ Fake pistol
>Abmat
6 > 9 > 12
9 > 12 > 15
……