TRABALHO DO DIA

Wednesday

Treino 3. Quarta Feira

Mobility and Warm up

1x

15 Prone pvc passthroug

15 Prone YWT

30 Hollow rocks

30 KB Russian twist

Gymnastcs strength

3 rounds

3 - 8 Strict Pull up

3 - 8 Strict H.S.P.U

Rest 1' - 2' each round

then

Core Strength 

3 rounds

20'' Plank with leg raise (each leg)

8 Half kneeling rotation lift

6 Windmill (3 each side)

8 Half kneeling med ball rotation toss (use the wall)

rest as needed between exercises

Conditioning

6' Amrap

6 Toes to bar

3 Push press @135/95 lbs - 61/42 kg

rest 2'

For Time

1.500m Row

Cap 6'