WARM UP
Mobilidade e ativação – 2x
30″ Front rack stretch D/E
30″ Ankle Mobility
.
2 ROUNDS
8 Hollow rocks
6/6 Db Press
8 Ste Up Box
 

 

TÉCNICA
Shoulder press
A cada 2′ por 5 sets
A) 5 – 5 – 3 – 3 – 3 Shoulder Press (60% a q90%)
10 Hollow rocks +
10 Arch rocks
.
B) Ring Dips/ Box Dips
3×10
REST 1’30”
 

 

WOD
For time – CAP 16′
60 D.U/ 80 S.U
20 T2b/ Leg raises/ 10 V-ups
15 Thrusters
10 Box Jump
12 RMU/ BMU/ 5 Rope Climb
10 Box Jump over
15 Thrusters
20 T2b/ Leg raises/ 10 V-ups
60 D.U/ 80 S.U