TRABALHO DO DIA

 Monday






Treino 1. Segunda feira


Mobility and Warm up

Hip and Thoracic Spine

then

2 rounds

15 Single leg hip thrust

10 Dynamic Bird dog

then

Hang power clean


Strength

10 - 8 - 6 - 4 - 2

Sumô Deadlift 

Time 10'


Conditioning

In 1 minute

5 S.D.H.P @95/65 lbs - 42/30 kg

8 Hang Power clean

Max Kettlebell Swing @24/16 kg

rest 1' and repeat for total of 5 rounds




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