TRABALHO DO DIA

Friday

Treino 5. Sexta Feira

Mobility and Warm up

Ankle, Hip and shoulders

then

3 rounds

15 Reverse nordic curl

30'' Wall Sit

Strength

Front Squat (Coming out rack)

5 - 5 - 3 - 3 - 1 @65/75/80%

4 Rounds

8 - 12 Ring Dip or Dip in box

Conditioning

Running clock

0' - 7'

35 *meters Double KB overhead walking lunges @20/20 - 12/12 kg

*Make a 5 meters mark

Max rounds in the remaining time of

5 Strict handstand push up

9 Box jump over

7' - 8' Rest

8' - 19'

3 Rounds For Time

25 Wall ball @20/14 lbs

50 Double unders / 70 S.U

20 Push ups