TRABALHO DO DIA

 Thursday



Treino 4. Quinta Feira


Mobility

Tornozelos


Warm up 

2x

10 Single leg hip thrust

10 Side Lunges


Strength


3 - 4 rounds

3 - 8 Box Pistols squat  with plate

rest 1-2'

Adaptations 

1) Single leg box squat

2)_Single leg squat with Ring assist


Conditioning

5 Rounds For Time

12 Plate Zombie Crunch @45/35 lbs 

10 Front Rack Lunges @115/85 lbs - 52/35 kg

8 S.D.H.P

Cap 15'



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