TRABALHO DO DIA

 Thursday



Mobility and warm up

Torácica

then 

3x

10 kneeling banded hip extension

15 Single leg hip thuster 

12 Plate reverse fly

6 Single arm Ring Row


Accessory Work

4 rounds

8 Split stance RDL (kettlebell or dumbbell)

8 Split stance single arm row (kettlebell or dumbbell)


Conditioning

5' Amrap 

5 Chest to Bar

6 S. A. Devils Press @22,5 / 15 kg

rest 2'

5' Amrap 

8 Kettlebell Swing @32/24 kg

24 D.U / 30 S.U

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