Warm up:
3x
20 Skippings
15 Scapula push ups
12 Shoulder Taps
Mobility
Bloco 1
Emom 9’ – 40” on / 20” off
M1 Ktb Swing Russo
M2 Abmat sit ups
M3 Pulos de corda ou Double Taps
Bloco 2
Emom 15’ – 40”on / 20”off
M1 High Hang Squat Clean
M2 Devil Press
M3 Russian Twist