WARM UP
Mobili.+ Ativa.- torácica/ombros
.
3 ROUNDS
10 Scap Pull Up
30″ Pike up
10 Plate elevação lateral
30″ Arch Up
 

 

TÉCNICA
FORÇA
A) 3 Rounds – 6′
12 Pendlay Row
Máx. Strict Pull Up
.
B) 3 Rounds
12 Bench Press dB/kb
Máx. Push Ups
 

 

WOD
EMOM 20′
1′- 12 T2b/ Leg raise/ Knee raise
2′- 40m Farm Carry (24/20kg)
3′- 20 Abmat Sit Up
4′- 12 Cal. Ergo.