WARM UP 
Mobili.+ Ativa.- Geral
.
CORE WORKOUT!!
30″ on X 20″ off – 3 sets
>Plate Sit Up
>Russian twists
>Infra com ativação do quadril
>Superman hold
 

 

TÉCNICA
Flor Press – A cada 2′
2 sets 10 reps
2 sets 8 reps
2 sets 6 reps
1 set 4 reps
.
A cada série: 10 supino inclinado
(Costas na bola)
 

 

WOD
FOR TIME – CAP 16′
50 D.U
5 Rounds
6 Burpees
6 Jump squats
.
40 D.U
4 Rounds
7 Box Jump
7 Abmat
.
30 D.U
3 Rounds
8 Burpees to Plate
8 Jump lunge
.
20 D.U
2 Rounds
9 Box Jump Over
9 Remador
.
10 D.U
10 Burpees Box Jump over