TERÇA
AQUECIMENTO
3x
– 20 mobilidade tornozelo parede
– 20 mobilidade ombro parede
– 20 Superman
5x
– 50 du/su
– 20 sit up abmat
– 15 swing
– 10 ring row
TÉCNICA
2×10
– hollow hock
– zero escapula rack
2×10
– arch hollow
– buttfly box rack
Emom 5’
– 10 pull up butfly
WOD
AMRAP 12’
– 01 ROPE climbe
– 05 Hang SNATCH dB
– 07 shuttle run (5m)