TRABALHO DO DIA

 Wednesday

Treino 3. Quarta Feira

Mobility and Warm up

Hip and shoulders

then

4' Amrap 

9 L-sit pops

12 V-sit leg extension

15 Hollow rocks

rest 2'

4' Amrap 

9 ABS Vela 

12 Zombie crunch 

15 V-ups

then

Conditioning

6' Amrap

8 Calories Air bike

12 Air Squat

rest 4'

6' Amrap

8 Calories Row

12 Box jump

rest 4'

6' Amrap

8 Handstand push up

12 Wall ball