Warm up:
3x
5 Burpees
10 Mountain Climber
15 Super Man
Mobility
Bloco 1
Emom 12’
M1 – 10 Z- Press + 10 Shoulder Taps
M2 – 12 Jump Squats + 12 Jump Lunges
M3 – 10 Hollow rock + 20” Hollow rock Hold
Bloco 2
Amrap 7’ x 2 Rounds
4 – Hspu
8+8 Reverse Lunge
12 Hang release push ups
16 Abmat sit ups
Rest 2’
Treino de Core
5x
10 L-ait ups
20” + 20” Plank lateral
30” Plank frontal
10 V-Sit ups
Rest 1:30”