TRABALHO DO DIA

  Saturday

Treino 6. Sábado 

Mobility and Warm up

Hip, thoracic spine and shoulders

then

1 round

12 Med ball clean

10 Dumbbell high pull (5 each arm)

20 Jumping jacks

15 V- ups

15 Rss kb swing

20 Jumping jacks

12 OH.Squat (barbell)

15 Sit ups

Metcon

In 8 minutes 

50 Wall ball

Max rounds

10/8 Cal Air Bike

10 S.A Dumbbell Snatch @22,5 / 15 kg

rest 4'

In 8 minutes 

30 Burpees over the bar

Max rounds

12/9 Cal Row

12 Kettlebell Swing @32/24 kg

rest 4'

In 8 minutes 

100 Double unders / 150 S.U

Max rounds

9 Overhead Squat @75/55 lbs - 35/25 kg

7 Plate zombie crunch @45/35 lbs - 20/15 kg