TRABALHO DO DIA

 Saturday 

Treino 6. Sábado 

Mobility and Warm up

Hip and Shoulders

then

2 rds

10 Alternate Side lunges

8 Worm walk

6 Plank walk hand

2 rds

15 D.U / 25 S.U

12 Hollow rocks

9 Prone TWY

2 rds

10 Barbell ohs

15 V-ups

then

Conditioning

4' Amrap

24 D.U / 34 S.U

6 OHS @95/65 lbs

4 B.O.B

rest 1' and repeat

Rest 2'

4' Amrap

7 Cal Bike 

5 T2B

3 *DB Single arm  hang clean&Jerk 

rest 1' and repeat

* Three on each arm, without alternating

Rest 2'

4' Amrap

9 Cal Row

6 KB Single arm F.Rack Step up 

6 Push ups

rest 1' and repeat