29 de setembro

Super Set:

GHD Sit-Up to Parallel 

GHD Hip Extension

5x10 + 10

Jerk Behind the Neck 

6x3@65-70%

Bench Press 

10-8-6-4@60-65-70-75%

Push Press 

5@60%; 

3x5@70%

Strict Pull Up 

5x10 (or máx unbroken)

8’ AMRAP

5 Push Press@65%BW (a partir do solo)

7 Ring Push Ups

9 Horizontal Ring Rows (pés na caixa)