SEXTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 swing
– 20 alongamento glúteo dinâmico
TÉCNICA
3×10
– hollow hock (pvc)
– Superman (pvc)
3×10
– Mu pvc solo
– kipping
Emom 6’
– 05 Mu (box/livre)
WOD
AMRAP 20’
– 10 hspu
– 10 Hang snatch dB
– 10m over head front lunge dB
– 200m run