WARM UP
Mobilidade e ativação – torácica/ombros
.
AMRAP 7′
30 Jumping jacks
15 Step Ups
9 Scap Pull Up
6 Sprawls broas Jump
 

 

TÉCNICA 
BMU (Bar Muscle Up)
>Processo
.
>Para quem já faz:
EMOM 15′
1′- 3 Strict Pull Up + 3 Chin Up + 10″ hold
2′- 10 Hollow rocks + 10 V-ups + 10 Arch rocks
3′- REST
 

 

WOD
AMRAP 1’30” – 5 ROUNDS
6 BMU / 9 Pull Ups
9 Burpees
Máx. B.J.O/ Step Up (20/14kg)
REST 1’30