WARM UP
2 Rounds
30″ Prayer stretch
30″ Eagle arms stretch
30″ Thread the needle
.
ATIVAÇÃO – 3 ROUNDS 
10 Push Ups
15 Band Pull aparts
 

 

TÉCNICA
Bench Press
1×15 – leve
1×12 – 55%
1×10 – 60%
2×8 – 65%
.
REST 1′ a 1’30”
.
ACESSÓRIO
3×12 Ring Dips /Box Dips
 

 

WOD
6 Rounds
30″ Shuttle run
30″ REST
30″ Burpees to target
30″ REST