TRABALHO DO DIA

Monday

Treino 1. Segunda Feira

Mobility and Warm up

Ankle, hip and shoulders

then

Strength

Front squat  - take the bar of the floor

Cluster Training

Every 30''  (5 ROUNDS)

4 F.S @75% of clean

rest 2'

Every 25'' (4 ROUNDS)

3 F.S @80% of clean 

3 Rounds

6 - 10 Weighted Dip in box

then

Conditioning

14' Amrap

25 Wall ball 

then

15 Burpee Box jump over

15 Ketllebell S2O @16/16-12/12 kg

then

25 Wall ball 

2 Rounds

10 Burpee Box jump over

10 15 Ketllebell  S2O

then

25 Wall ball 

3 Rounds

10 Burpee Box jump over

10 Ketllebell  S2O