TRABALHO DO DIA

 Saturday 

Treino 6. Sábado 

Mobility and Warm up 

Ankle, Hip and shoulders

Then

2 rounds

30'' plank 

6 plank to elbows

8 push ups

12 plank shoulder taps

2 rounds

12 Jumping squat

30'' Squat hold

10 Mountain climbs

8 Jumping lunges

Conditioning

Every 1’30” for 18’ Alternating

60 Double Unders

16/12 Cal Air Bike 

20/15 Cal Row 

Then 

3 Rounds For Time 

15 Kettlebell Front Squat (@24-24/16/16 kg)

20 S.A Hang Dumbbell snatch (@22.5/15kg)

Cap 8’

Then 

6’ Amrap 

6 Plate zombie crunch 

12 Rss twist 

6 V-ups