WARM UP
Mobili.- Ativa.- ombros
.
CORE STRENGTH – 3 Sets
12/12 Kb flex. Lateral tronco – obliquo
20 Hollow rocks
20/20 Flex lateral in plank
20 Arch rocks
 

 
TÉCNICA
Kipping/ Butterfly Pull up
>Processo
.
>Para quem já faz ambos:
3 Sets – complex gym
3 Strict pull up +
3 Kipping pull up +
3 Butterfly pull up ou C2b
 

 
WOD 
For time – CAP 15′
20/15 Cal. Ergo.
25 Push ups
10 Shuttle run
50 Pull ups
10 Shuttle run
25 Push ups
20/15 Cal. Ergo.