Aquecimento
10 Super man
10 Air Squat
10″ canoa
10 Front Squat ( barra)
10 super man
10 Overhead Squat
10″ canoa
10 Back Squat
10 super man
10 Shoulder Press
10″ canoa
10 Push Press
10 super man
10 Push Jerk
Técnica
Back Squat
7×3 maior carga
WOD
“Annie”
50-40-30-20-10
Double under
Sit Up
