WARM UP
Mobili.+ Ativa.- ombros/torácica
.
ABS STRONG – 3 Sets
30″/30″ Copenhagen plank
6/6 Planck position db pull through
6/6 Seated leg lifts over db
 

 
TÉCNICA 
2 Sets
15/12 Cal. Ergo.
30 Hammer curls 2 db
.
15/12 Cal. Ergo.
20 Weighted sit up
.
15/12 Cal. Ergo.
10 Strict pull up/ elastico/ negative/
      Ring row – pés elevados
 

 
WOD 
AMRAP 15′
2 Devil press
1 Burpee pull up
100m Shuttle run
.
>Aumentar + 2 devil press e + 1 burpee
pull up  a cada round