TRABALHO DO DIA

 Friday 

Treino 5. Sexta Feira

Mobility and Warm up

Hip, thoracic spine and shouldres

then

Strength

Every 1'30'' for 7'30''

4 Deadlift @75% 

3 rounds 

8 Single leg romanian DL

12 Plank single arm DB row

Conditioning

For Time

10 - 15 - 20 - 25

American kettlebell Swing @32/24 kg

6 - 8 - 10 - 12

Strict pull up

1 - 3 - 5 - 7

*Clean @245/165 lbs - 110/75 kg

Cap 11'

*Será válido qualquer técnica de clean, muscle, power e squat, desde que saia do chão.