WARM UP
Mobilidade e ativação – 2x
30″ The Boom D/E
30″ Glutes stretch D/E
.
AMRAP 4′
10 Lunges com rotação de tronco
10 Hollow rocks
10 Scap Pull Up
 

 

TÉCNICA
MURPH PREP.
For time – CAP 10′
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
>Strict Pull Up/ band/ Bent over Row (60%)
 

 

WOD
MURPH PREP.
AMRAP 20′
5 C2b/ Pull Ups
10 Push Ups
15m Db Walking Lunge (20/14kg) – (14/10kg)
20 Abmat Sit Up