TRABALHO DO DIA

 Tuesday 

Treino 1. Segunda Feira

Mobility and Warm up

Hip and shoulders

then

2 RDS

8 External rotation to overhead press (with plate)

5 Windmill

2 RDS

8 Side lunges

15'' - 20''Overhead squat hold

Strength

Back squat

1 - 1 - 1 - 1 - 1 - 1 @85%

Conditioning

3' Amrap

6 Box Jump

5 Overhead squat @110/85 lbs - 50/35 kg

4 Altern. Devils press @22.5/15 kg

rest 2' and repeat for total of 3 rounds