WARM UP
Mobilidade + Ativação
.
3 ROUNDS
20 Mountaim Climb
10/10 Step up unil. (uma perna cada vez)
20 S.U
 

 
TÉCNICA 
CORE WORK!!
EMOM 16′ – 30″ on x  30″ off
1′- Weight Sit up
2′- Hollow hold plate
3′- Russian Twist
4′- Hells touch
 

 
WOD
3x
40″ Row / 20″ rest
40″ Burpee plate / 20″ rest
40″ D.U / 20″ rest
40″ Box jump / 20″ rest
REST 3′
 

 
EXTRINHA 
40 – 30 – 20 – 10 Cal. Row 
10 Alter. Bíceps curls 
15 Strict press com db