TRABALHO DO DIA

Thursday

Treino 4. Quinta Feira

Mobility

Quadril

Warm up

3 rounds

10 Good Morning bar

12 Reverse lunges (6 cada perna)

Skill

Força

Deadlift

9 60%

7 70%

5 80%

3 90%

rest 2’

6 75%

4 80%

2 90% +

Tempo 12’

WOD

15’ Emom

1’ 18 kb Swing  24/16kg

2’ 16 kb Front rack lunges single arm 24/16 kg

3’ 250/200 m row