TRABALHO DO DIA

 Monday 

Treino 1. Segunda Feira

Mobility and Warm up

Hip and shoulders

then

Front squat - Every 1'30'' for 4'30''

6 - 6 - 6

Bulgarian squat - Every 1'30'' for 4'30''

12 - 12 - 12

Single arm shoulder press (KB/DB) - Every 1'30'' for 4'30''

8 - 8 - 8

Conditioning

For Time

21 Push press @135/95 lbs - 61/42 kg

then

2 rounds 

16 KB Step up @16/16-12/12 kg (front rack)

16 Box Jump over 

then

15 Push press

2 rounds 

16 Box Jump over 

16 KB Step up 

then 

9 Push press

Cap 12'