QUINTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 stiff dinâmico alteando pvc
– 20 perdigueiro
3×10
– hollow hock pvc
– v. Sit up alternado pvc
3×10
– Superman
– V. Sit up pvc
3×10
– t2b sentado
– kipping
TÉCNICA
5x
– 200m run
– 10 toes to bar
– 10 burpees to plate
– 40m farmers carry
WOD
For time – cap 15’
5x
– 10 Hang clean in JERK dB
– 20 sit up abmat
– 40/80 du/su