WARM UP
Mobili. + Ativa. – geral
.
CORE WORK
30″ on X 30″ off – 4x
>Flutter kicks
>V- up unilateral
>Prancha com peso
 

 
TÉCNICA 
STRENGTH GYM
4x
5 Strict pull up/elastico/negativa
5 Strict T2b/Leg raise
5 Strict HSPU
 

 
WOD 
EMOM 20′
1′- 6 a 8 ring dips + 5 Wall face HSPU
2′- 5 BMU
3′- 15 Abmat com peso
4′- 10m HSW/ educativos
5′-