TRABALHO DO DIA

Monday 

Treino 1.Segunda Feira

Mobility and Warm up

Ankle, Hip and Shoulders

then

3 rounds

15 - 20'' Barbell front squat hold

10 Plank walk hand

Strength

Alternate

Front Squat

6 - 6 - 6 - 6

Seated Press (ketllebell or Dumbell)

8 - 8 - 8 - 8

Hollow rocks

20 - 20 - 20 - 20

Conditioning

For Time

20 - 16 - 12 - 16 - 20

S.A. Devils press @22,5/15 kg

Jumping Squat

Cap 11'