TRABALHO DO DIA

 Saturday

Treino 6. Sábado

Mobility and Warm up

Hip and shoulders

then

15' Emom

1' 30'' - 40'' Heavy farm hold (Single arm)

2' 30'' - 40'' Heavy farm hold (Single arm)

3' 30'' - 40'' Plank single arm

4' 30 - 40'' Plank single arm

5' 8 - 10 V-sit kb rotation

then

Metcon - team 2

9' Amrap

10 Toes to bar

20 Wall ball

12 Single arm overhead lunges @22.5/15 kg

rest 3'

9' Amrap

16 Cal. Air bike 

24 Cal. row

10 Burpee box jump over