TRABALHO DO DIA

Friday

Treino 5. Sexta Feira

Mobility and Warm up

Hip and Thoracic spine

then

2 rounds 

6 Single leg deadlift

9 Dynamic Bird dog

12 Single leg hip thrust

Strength

3 rounds 

8 Kettlebell Split stance Romanian DL

3 rounds

12 Hip Thrust 

3 rounds 

10 Single arm DB/KB Row

Conditioning

For Time

100 Double unders / 200 S.U

20 Dumbbell snatch @22,5 / 15 kg

then

3 rounds

10 Chest to bar

15 Deadlifts  @220 / 155 lbs - 100 / 70 kg

then

100 Double unders / 200 S.U

20 Dumbbell snatch 

Cap 12'