TRABALHO DO DIA

 Thursday





Treino 4. Quinta Feira


Mobility and Warm up

Ankle, Hip and sholuders

then

3 rounds

20'' - 30'' Squat hold with plate 

15 Plate zombie Crunch 


Strength

Back Squat

5 - 5 - 3 - 3 - 1 - 1 @60/70/80%


Every 2' 30'' for 10' 

8 - 12 Ring dip or Dip in box

6 Plank walking hands

30'' Hand plank hold


Conditioning

For Time

30 Strict H.S.P.U

40 Wall Ball 

30 Push Jerk @60/40 kg


20 Strict H.S.P.U

30 Wall Ball 

20 Push Jerk


10 Strict H.S.P.U

20 Wall Ball 

10 Push Jerk

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