TRABALHO DO DIA

 Saturday

Treino 6. Sábado

Mobility and warm up

Hip, thoracic and shoulders

then

Metcon

8' Amrap

12 S.A. DB shoulder to overhead (12 each arm) @22,5 / 15 kg

10 Push up

8 S.A. DB Devils press

rest 4'

For Time

30 / 24 Cal. Row

30 / 24 Cal. Air Bike

20 / 15 Cal. Row

20 / 15 Cal. Bike 

Cap 8'

rest 4'

3 RFT

16 KB Front rack lunges ( 2 kb - 16/16 - 12/12 kg)

12 KB Step up  (1 kb - 16/12 kg)

10 Box Jump over 

Cap 8'