WARM UP
Mobili.+ Ativa.- ombros/ escapular
.
TABATA
>Ring Row
>Shuttle run
>Sprawls
>Shoulder Press com kb (segurando 2 mãos)
 

 

TÉCNICA
3 Sets
10 Bench press
10 Shoulder Press
Máx. De Strict Pull Up/ Banded/ negative
 

 

WOD
For time – CAP 14′
200m run
10 Burpees Step Up
10 Burpees Step Up over
.
3 ROUNDS
30 D.U/ 60 S.U
15 Abmat
.
200m run
10 Burpees Step Up
10 Burpees Step Up over
.
3 ROUNDS
30 Crossover/D.U/ 80S.U
15 Abmat