Warm Up:
2 Sets
20 Glute Bridge
10 Siri com toque no pé
A cada 3’ – 4 Rounds
10 DB swing ( Bag/DB/KB)
20 Shoulder Tap
30 Jump Over DB (Lateral)
Rest 3’
A cada 3’ – 4 Rounds
10 Chair Dip (Opções joelho flexionado, estendido ou com pé no apoio)
12 DB Jerk (BAG/DB/KB)
15 Sprawl
Rest 3’
A cada 3’ – 4 Rounds
8 Jump Squat + Narrow Squat
10 DB High Hang Squat Clean
12 Burpees Over DB