Topp

AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– ⁠10 swing
– ⁠10 stiff sentado

Emom 6’
– 06 box jump
– ⁠08 sit up abmat

TÉCNICA
3x
– 10 Hollow hock pvc
– 10 arch hollow pvc
3x
– 10 Mu pvc solo
– ⁠10 kipping Mu

Emom 6’
– 1’ Mu (livre/box)
– ⁠1’ off

WOD
AMRAP 11’
– 04 burpees box jump
– ⁠06 Hang snatch dB
– ⁠08 wall ball