TRABALHO DO DIA

Friday

Treino 5. Sexta Feira 

Mobility and Warm up

Hip and shoulders

then

Front Squat

Strength

1 Front squat  - Every 2' for 20' (10 rounds = 5 @80 - 95% / 5 rds @95 -100%)

Conditioning

11' Amrap

3 S2O @155/110 lbs - 70/50 kg

6 W Ball

3 S2O 

9 W Ball

3 S2O 

12 W Ball

3 S2O 

15 W Ball

6 S2O @115/85 lbs - 52/35 kg

15 W Ball 

6 S2O 

12 W Ball

6 S2O 

9 W Ball

6 S2O 

6 W Ball

9 S2O @75/55 lbs - 35/25 kg

6 W Ball

9 S2O

9 W Ball

9 S2O

12 W Ball

9 S2O

15 W Ball

9 S2O

18 W Ball

...continua