WARM UP
Mobilidade e ativação – 2x
5 Scap Pull Up
5/5 Spiderman
10 Hip 90/90
.
3 ROUNDS
10 Step Ups
20″ Prancha
 

 

TÉCNICA
A) CORE – 3x
20″ Hollow hold
20″ Alter. V-ups
20″ Arch hold
REST 1′
.
B) GYMNASTIC
A cada 2’30” – 4X
5 Kipping swings + 3 Pull Ups + 1 C2b
8 Barbell Bent over Row (moderado)
20″ a 30″ Box L-sit
 

 

WOD
4 RFT – CAP 15′
48 D.U
24 Abmat Sit Up
16 Db Step Up over (20/14kg)
12 C2b/ Pull Up