WARM UP
Mobili.+ Ativa.- ombros/torácica
.
CORE STRENGTH – 3X
12 V-sit up
30″ Reverse plank
12 Arch rocks
60″ Low plank
 

 
TÉCNICA 
BMU
>Drills na barra baixa
.
>Para quem já faz BMU:
4x
1 Pullover / BMU +
5 Bar dips
2 BMU
 

 
WOD
4 RFT – CAP 14′
10 Db Devil press (24/16kg)
15 C2b/ Pull up/ jump pull up/ ring row
10 Russian kb swing (32/24kg)