TRABALHO DO DIA

Monday 

Treino 1. Segunda Feira

Mobility and Warm up

Hip and shoulders

then

Front squat

then

Resistance

In 1 Minute

20''  8 - 12 / 5 - 10 (target) Calorie Air bike

Max front squat in the remaining time @65-75% of Clean

Rest 3' and repeat for total of  4 rounds

(Dinâmica)

0-1' A

1-2' B

2-3' C

3-4' REST

4-5' A

5-6' B

6-7'-3 C

7-8' REST

....

Then

For Time

30 Push ups

30 Shoulder to overhead @135 / 95 lbs - 61/42 kg

30 Push ups

20 Shoulder to overhead

20 Burpee over the bar

Cap 9'