WARM UP
Mobili. Geral
.
CORE!!!
3 Sets
10 V-ups
15 Tuck crunch (Remador s/ pé no chão)
20 Sit ups
30″ Prancha braços estendidos
 

 
TÉCNICA
Conditioning
EMOM 12′
1′- 15/12 Cal. Row
2′- 5 Strict pull up + 5 Sprawls
 

 
WOD 
For time – CAP 14′
5 Rounds
300m run
20 Kb swings (24kg/20Kg)