TRABALHO DO DIA

Wednesday 

Treino 3. Quarta Feira 

Mobility and Warm up 

Hip and shoulders 

then 

5 RDS

3 Box negative pistol squat 

3 Déficit negative HSPU

Every 2’ for 10’

4 Weighted step up (uma perna por vez)

3 a 8 Déficit Handstand push up

then

Conditioning 

3’ Amrap (3 rds)

3 Squat cleans @135/95lbs - @61/42 kg

6 Push ups 

9 toes to bar 

Rest 2’ and continue