TRABALHO DO DIA

 Saturday 

Treino 6. Sábado 

Mobility and Warm up

Hip and shoulders 

Then

5’ Amrap

6 Zombie crunch 

6 Abs vela 

3 RDS

10 Landmine rotation (cada lado)

20-30” Plank single arm (cotovelo no solo)

Conditioning - Team 2

For Time

40/30 Cal Air bike 

80 Dumbbell snatch 

80 Front rack lunges  @95/65 lbs - 42/30 kg 

40/30 Cal Air bike 

Cap 10’

rest 2'

10' Amrap

40 Cal Row 

20 Handstand push ups 

20 Overhead squat @95/65 lbs - 42/30 kg