TRABALHO DO DIA

 Wednesday

Treino 3. Quarta Feira

Mobility and Warm up

Hip and shoulders

then 

3 RDS

40'' Plank single arm 

12 Landmine rotation

15 V- ups

then

Bike intervals

7 RDS

10'' ME Air bike

rest 1'20''

Dinamica:

0 - 10'' A

30'' - 40'' B

1' - 1' 10'' C

.....

Conditioning

9 RFT

2 Wall walk

8 Strict Handstand push up

15 Air squat

Cap 13'