Warm up:
3x
Fortalecimento Manguito – 10
Hollow Arch – 10
Pull Up Hold – 15”
Mobility
Skill:
Shoulder Press
5×2
L-Sit
5×10”
Wod:
Amrap 12’
Pistol – 20
Hspu – 10
Strict Pull up – 10
Warm up:
3x
Fortalecimento Manguito – 10
Hollow Arch – 10
Pull Up Hold – 15”
Mobility
Skill:
Shoulder Press
5×2
L-Sit
5×10”
Wod:
Amrap 12’
Pistol – 20
Hspu – 10
Strict Pull up – 10