TRABALHO DO DIA
Friday
Treino 5. Sexta Feira
Mobility and Warm up
Hip, Thoracic spine and shoulders
then
Glute activation
Strength
Every 1'30'' for 4'30''
9 Kettlebell Split stance RDL
Every 1'30'' for 4'30''
12 Hip thrust
Emom for 4'
3 *Single arm heavy Hang Dummbell Snatch (each arm)
*Execute sem alternar.
Conditioning
For Time
15 Toes to bar
15 kettlebell Swing @32/24 kg
15 Toes to bar
15 kettlebell Swing
50 Double unders / 80 S.U
15 Toes to bar
15 kettlebell Swing
50 Double unders / 80 S.U
24 Single arm devils press
Cap 10'
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