TERÇA
AQUECIMENTO
3x
– 20 perdigueiro
– 20 stiff solo
– 20 Superman
3x
– 10 press barra
– 10 tríceps box
– 20 sit up abmat
TÉCNICA
3×10
– bom dia
– front lunge
3×10
– prancha dinâmica
– ativação trapézio barra
Emom 5×2’
– 05 deadlift
– 10 hspu
– 05 shuttle run (10m)
WOD
For time – cap 10’
(01,02,03…10)
– ROPE climbe
– front squat
– box jump
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg