TRABALHO DO DIA

Saturday

Treino 6. Sábado 

Mobility and Warm up

Hip and Shoulders

then

Running clock 

0'  - 30''

Plank

30'' - 1'

10 Push ups

1' - 1' 30''

Squat hold

1'30'' - 2'

10 Jumping squat

2' - 2'30''

Plank

2'30'' - 3'

10 Push ups

3' - 3'30''

Squat hold 

3'30'' - 4' 

Jumping squat 

rest 1' and repeat

then

Metcon

Team 2

2 rounds for time

30 Cal. Air bike

40 DB S.A Overhead lunges @22,5 kg / 15 kg

30 Cal. Air Bike 

40 Handstand push up

Cap 12'

rest 5'

2 rounds for time

30 Calories Row

40 Burpee over the bar

30 Calories Row

40 Front squats @115/85 lbs - 52/35 kg

Cap 12'