TRABALHO DO DIA

Monday 

Treino 1. Segunda Feira

Mobility and Warm up

Hip and shoulders 

then

3 rounds

20'' Single arm plank 

rest 10''

3 rounds 

20'' KB Squat hold

rest 10''

Strength

Every 20'' for 3' 

3 Front squat - taking the bar of the floor

rest 2'

Every 20'' for 3' 

3 Front squat 

Conditioning

14 Rounds For Time

30 D.U / 50 S.U

5 Strict S.H.P.U

3 Thrusters @135/95 lbs - 61/42 kg

Cap 16'