TRABALHO DO DIA

 Monday

Treino 1.Segunda Feira

Mobility

Quadril / Tornozelos

Warm up

2 rounds

30'' Wall Squat

8 kettlebell single arm crunch

then

Front squat

Strength

4 Rounds

3 **Pause Front Squat - Taking the bar of the floor 

**pause only on the third rep

**Pause 10''

rest 1-'2

3 rounds

6-8 Glute bridges single arm floor press

Conditioning

In 1 minute 

13 Thrusters @95/65 lbs - 42/30 kg

Max Burpee over the bar

rest 1' and repeat for total of 3 rounds

Rest 3'

In 1 minute 

13 Thrusters

Max Calorie AIr bike

rest 1' and repeat for total of 3 rounds