WARM UP
Mobilidade e ativação – 2x
30″ PVC passthrough
30″ Hip 90/90
30″ Wrist Mobility
.
AMRAP 4′
5 Shuttle run
10 Lunges
5 Shoulder Press
10 Broad Jump
 

 

TÉCNICA
Shoulder press
10 – 8 – 5 – 3 – 10 (melhor carga)
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>A cada 1’30″/ REST 1′
 

 

WOD
3 RFT – CAP 30′
800m run
30 Wall balls (20/14lbs)
20m Burpees broad jump
15m HSW/ OH Walking (2 dB/kb)