WARM UP
Mobili. + Ativação (5′)
Com pvc: Ombros/ punhos
.
2 ROUNDS
200m Row
10 Thrusters – só barra
10 Beat swings
10 Sprawls
 

 
TÉCNICA 
CORE WORK!!
3X
10/10 Pike up
10/10 Side plank + 10″ hold
10/10 Arch up unilateral alter.
10″ Arch hold
 

 
WOD 
4X
1′ máx. thrusters (34kg/25kg)
1′ máx. burpees
1′ máx. T2b/ leg raises/ Knee raises
3′ REST