WARM UP
Mobili.+ Ativa.- geral
CORE WORK
20″ on X 15 off – 3x
>Flutter kicks
>V-up ou V-up unilateral
>Remador com anilha
>Prancha com peso
TÉCNICA
“Conditioning weight”
3 sets
10 Shuttle run
3 Strict pull up com peso + máx. sem peso
ou 6 com band ou 20 ring row
WOD
AMRAP 14′
9 Shoulder press (34/25kg)
12 Ring dips
15 Kb swings (24/16kg)
18 Abmat
