WARM UP
Mobili.+ Ativa.- Geral
.
CORE WORK
25″ On X 15″ off – 3x
>Russian twist
>Heels touch
>Pike up over kb
>Superman
 

 
TÉCNICA 
STRONG BASE
3 Sets
10 Bench press
10Kb gorilla row
10 Seated press double db
200m ergo.
 

 
WOD 
DUPLAS
Buy in… 7′
1km cardio – corrida/remo/bike/ski
(dividido pra dupla)
.
AMRAP 15′
3 – 6 – 9 – 12 – ……
Deadlift – um farm carry hold
10 T2b SYNCRO
15 Abd. Remador SYNCRO – 1 com bola