WARM UP
Mobilidade e ativação – 2x
30″ Downward dog
30″ The Book
30″ Reverse Plank
 

 

TÉCNICA
PRESS + CORE
30″ on/ 15″ off – 4X
>Press com barra (moderado)
>Side plano com rotação D/E
>Medball Russian twist
REST 1′
 

 

WOD
For time – CAP 15′
DUPLAS
60 Kb swings (24/16kg)
50 Medball Step Up syncro
40 HSPU/ 30 Db Push Press
40 Medball Step Up syncro
30 HSPU/ 20 Db Push Press
40 Kb swings
30 Medball Step Up syncro
20 HSPU/ 10 Db Push Press