TRABALHO DO DIA

Thursday

Treino 4. Quinta Feira

Mobility and Warm up

Hip and shoulders

then

2 rounds

20'' Plank single arm 

20'' Single leg wall sit

then

Strength 

Alternate

6 - 6 - 6 - 6

Front rack Split Squat

8 - 8 - 8 - 8

Glute bridges S.A. Floor press

Conditioning

In 3 minutes 

15 Handstand push ups

18 Double KB F.R.Step up over @16/16-12/12 kg

15 Handstand push ups

max Thrusters in the remaining time

@95/65 lbs - 42/30 kg

rest 2' and repeat for total of 3 rounds