TRABALHO DO DIA

 Wednesday






Treino 3. Quarta Feira


Mobility and Warm up

Hip and Shoulders

then


3 rounds

10 Plank to elbows

5 Plank walk hand

20'' Single leg wall sit

10 Reverse nordic curl


Strength

3 Rounds

10 Barbell back alternate step up


3 rounds

8 Floor press


Conditioning


For Time

20 Handstand push up

15 Calories Air Bike

10 m FRL @45/35 kg


20 Handstand push up

15 Calories Air Bike

10 m FRL @55/45 kg


20 Handstand push up

15 Calories Air Bike

10m FRL @65/50 kg


20 Handstand push up

15 Calories Air Bike

10m FRL @75/55 kg




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