WARM UP
Mobili.+ Ativa.- escapular
.
CORE WORK!!
25″ on X 15″ off – 3 sets
>Flutter kicks
>Superman
>Russian twist (15/10kg)
>Prancha com peso
 

 
TÉCNICA
Weigt Gym
3 sets
10 Double Db Bech press
8 Push ups do déficit
6 Strict pull up
10 Double Db bench over row
 

 
WOD 
For time – CAP
30 T2b/ Leg raise/ Knee raise
20/20 Db snatch (20/14kg)
10 BMU/ Jump BMU/ 20 Ring row +