TRABALHO DO DIA

 Saturday


Mobility and Warm up

Hip, thoracic spine and shoulders

then

2x

20 Hollow rocks

10 kipping swing

2x

20 Plank toe touches

10 Barbell SDHP

2x

20 Cossack Squat

10 Barbell Thruster


Metcon

As many reps as possible in 7 minutes

1 - 2 - 3 - 4 - 5...

Chest to bar pull ups

Kettlebell Thrusters @20/20 - 12/12 kg


Rest 3'


As many reps as possible in 7 minutes

1 - 2 - 3 - 4 - 5...

Sumô Deadlift High Pull @95/65 lbs - 42/30 kg

Box Jump


Rest 3'


As many reps as possible in 7 minutes

5 - 7 - 9 - 11 - 13...

Calories Air Bike

2 - 4 - 6 - 8 - 10...

Hang Dumbbell Snatch @22,5/15 kg


Rest 3'

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