AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 alongamento glúteo rack
– 20 perdigueiro
Emom 6’
– 08 wall ball
– 08 box jump
TÉCNICA
3×10
– V.sit up unilateral
– stiff sentado
3×10
– V.sit up
– toes to bar sentado
3×10
– sit up infra
– Knee raise
Emom 6’
– 10 toes to bar
WOD
For time – cap 15’
5x
– 300n run
– 15 snatch
Rx 50 ov