TRABALHO DO DIA

 Friday 

Treino 5. Quinta Feira 

Mobility and Warm up 

Hip and shoulders 

then 

Strength 

6 RDS

1 *Pause Back Squat @80 - 85%

*3 seconds 

Every 2’30” (4 RDS)

10 Plate z. crunch 

8 Floor press 

6 Pistol squat 

Conditioning 

3 RFT 

30 Wall ball

20 Overhead lunges (dual kb or db)

10 Burpee box jump 

Cap 11’