TRABALHO DO DIA

 Saturday

Mobility and Warm up

Hip and shoulders

then

3 RDS

8-10 V-sit kb press

20 KB Russian twist

12 DB Pass through

then

Conditioning - Individual

3 RFT

16 Calories Row 

15 Thrusters @75/55 lbs - 35/25 kg

Cap 8'

rest 3'

8' Amrap

12/9 Cal.Bike 

8 S.A. Devils press @22.5/15 kg

rest 3'

For Time

20 Toes to bar

20 KB Front rack lunges @16/16 - 12/12 kg

16 Toes to bar

16 KB Front rack lunges 

12 Toes to bar

12 KB Front rack lunges 

8 Toes to bar

8 KB Front rack lunges @16/16 - 12/12 kg

Cap 8'