Warm up:
3x
10 Hollow Rock
10 Hollow Arch
10 Sprawl
Mobility
Bloco 1
Emom 9’ – 40”on / 20” off
Wall sit
Z-press
V-sit ups (alternando)
Bloco 2
Amrap 15’
Ktb Swing russo – 15
Step box – 20
Hspu ou Pike push up – 8
Plank – 40”
Warm up:
3x
10 Hollow Rock
10 Hollow Arch
10 Sprawl
Mobility
Bloco 1
Emom 9’ – 40”on / 20” off
Wall sit
Z-press
V-sit ups (alternando)
Bloco 2
Amrap 15’
Ktb Swing russo – 15
Step box – 20
Hspu ou Pike push up – 8
Plank – 40”