TERÇA
AQUECIMENTO
3x
– 20 stiff sentado
– 20 elevação quadril
– 20 perdigueiro
TÉCNICA
3×10
– hollow hock
– V. Sit up unilateral
3×10
– arch hollow
– v. Sit up
3×10
– sit up infra
– kipping
3×10
– t2b sentado uni
– leg raise unilateral (rack)
3×10
– t2b sentado
– leg raise (rack)
Emom 5’
– 10 toes to bar
WOD
For time – cap 20’
10x
– 01 ROPE climbe
– 10m over head front lunge dB/kb
– 100m run