WARM UP
Mobilidade torácica
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AMRAP 7′
10 PVC Passthrounghs
10 Scap Pull Up
10 Bent over Row
10 Kb swing leve
30 Mountaim Climb
 

 

TÉCNICA
Bench Press
1×15 – leve
1×12 – 60%
1×10 – 65%
1×8 – 70%
 

 

WOD
AMRAP 12′
21 Kb swings (24/16kg)
15 V-ups
3 Rope Climb/ 5 Rope raise