WARM UP
Mobilidade e ativação
1′ Scorpion
1′ Hamstring stretch
1′ Ankle Mobility
.
AMRAP 7′
10 Sprawls
20 Shoulder taps
30 Mountaim Climb
 

 

TÉCNICA
Push Press
1×8 reps – leve
1×5 reps – moderado
4×3 reps – 75%
REST 1’30”
 

 

WOD
For time – CAP 15′
DUPLAS (divisão livre)
30 – 24 – 18 – 12 – 6
>S2OH (52/37kg)
50 – 40 – 30 – 20 – 10
>T2b/ Leg Raises
40 – 32 – 24 – 16 – 8
>Burpees