TRABALHO DO DIA

 Wednesday

Treino 3. Quarta Feira

Mobility and Warm up

Hip and shoulders

then

3 RDS

10 Plank walk hand

20 Hollow rocks

then

Conditioning - Team 2

15' Amrap

20 Calories Row

20/12 Hand release push up

12 Jumping lunges

24/16 Hand release push up

16 Jumping lunges

24 Calories Row

28/20 Hand release push up

20 Jumping lunges

32/24 Hand release push up

24 Jumping lunges

28 Calories Row

50 DB pass through @22.5/15 kg

rest 3'

15' Amrap

20 Calories  Air bike

8 kb Step up @16/12 kg

10 Handstand push up

10 kb Step up 

14 Handstand push up

24 Calories  Air bike

14 kb Step up 

18 Handstand push up

16 kb Step up 

22 Handstand push up

28 Calories Air bike

30 Double kb zombie crunch @16/16 - 12/12 kg