AQUECIMENTO
3x
– 20 mobilidade ombro wall ball anilha
– 20 step box
– 20 Superman
TÉCNICA
Emom 6’
– 1’ prancha abs
– 1’ squat isométrico parede
WOD
for time – cap 35’
4x
– 500m run
– 50m burpees com salto
– 25 wall ball
– 50m front lunge
– 25 step box jump wall ball