WARM UP
Mobilidade escapular/ geral
.
TABATA 1
>Hollow rocks
>Sprawls
.
TABATA 2
>Scap pull up
>Arch rocks
 

 
TÉCNICA 
STRENGTH GYM
EMOM 12′
1′- 3 a 5 Strict pull up
2′- 12 Remadas Curvada com barra + peso
3′- Máx. hollow hold – com anilha
 

 
WOD 
For time – CAP 18′
4 ROUNDS
400m Run
6 BMU/ jump bmu/ 8 C2b/ 10 Pull ups
8 Burpees to target