TERÇA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 homem aranha
– 10 stiff sentado
2x
– 10 ring row
– 10 swing
– 10m front lunge
TÉCNICA
3×10
– hollow hock
– kipping
3×10
– Superman pvc
– zero escapula rack
3×10
– arch hollow pvc
– zero joelhos rack
Emom 6’
– 1’ butfly pull up
– 1’ off
WOD
For time – cap 12’
(1,2,3…10)
– ROPE climbe
– dumbell snatch
– box jump over