Warm up:
4x
20 Skippings
15 Super man
20 Hip extension
Mobility
Bloco 1
4x
10 Bíceps Curl
10 Chair dips
10 Frontal raises
10 Tríceps plate
Bloco 2
Amrap 15’
10 Gtoh
15 Ktb Swings
20 Bent over row
30 Sit ups
Treino de Core
4 Rounds:
40” Pracha alta
20 Knee tucks
20” Hollow rock hold
Descansa 1’ entre os rounds