TRABALHO DO DIA

Friday 

Treino 5 Sexta Feira 

Mobility and Warm up 

Hip and shoulders 

then 

5’ Amrap 

10 Alternating cossack squat 

10 Hollow rock 

6 Squat with triple extension 

then 

Strength 

5 RDS 

1 *Pause Back Squat @80 + 3 - 4 Seated vertical jump 

*3” seconds 

Every 1’30” (5 RDS)

10 Floor press (bridges position)

3 Wall walk 

Conditioning 

Amrap 11’

12 American KB swing @32/24 kg

9 Globet squat 

6 Box jump