WARM UP
Mobili. + Ativação
.
CORE SUSP. – 3 SETS
10 Strict leg raise c/ bola + 10 Leg raise
1′ Weight plank
12 V-up alter.
12 Arch rocks
 

 
TÉCNICA 
FORÇA – T2B
.
2 sets 
30″ reverse plank
20/20 Flex.lateral de tronco (oblíquo)
10 Pike up – por cima do cone
.
4 sets 
6 a 8 para-brisa na barra suspensa
30″ L-sit hold (caixas menores)
 

 
WOD 
T2B CONDITIONING – CAP 12′
30 – 20 – 15 – 10
>Kb swings (24kg/20kg)
>T2b/ Leg raise/ knee raise/ Pé no kb
 

 
EXTRINHA 
CORE WORK !!!!
.
TABATA 1 (20″ ON x 10 OFF)
>Side plank leg lift (D)
>Side plank leg lift (E)
>Bicycle crunch 
>Mountaim climb 
.
TABATA 2 (20″ ON x 10 OFF)
>Flutterkicks 
>Heel touch 
>Weight sit up 
>V-up alternado