TRABALHO DO DIA

 Wednesday

Treino 3. Quarta Feira

Mobility and warm up

Ankle, hip and shoulders

then

3 rounds

10 V-sit leg extension

12 Hollow rocks

14 Plank hip flex

3 rounds 

30'' Plank

20''-30'' Handstand hold

20'' - 30'' Squat hold

3 rounds

3 High Jump squat

6 Plank walk hand

6 - 10  Strict HSPU or Plank to elbows

Conditioning

Choose your training sequence - A, B or C

For Time

(A)                         (B)                             (C)

50 Calories Row      50 Box jump               100 Air squat

100 Air Squat          100 Air squat               50 Box jump

50 Box Jump           50 Calories Row          75 Push ups

75 Push ups            75 Push ups               100 Air squat

100 Air squat          100 Air squat               50 Calories row

Cap 15'