TRABALHO DO DIA

Monday





Treino 1. Segunda Feira


Mobility and Warm up

Hip and shoulders

then

Strength

4 RDS

 3 *Back squat @80%

4 RDS

 6 *Alternate front rack reverse lunges

* saída do rack

4 RDS

10 - 12 Dip in box

10 - 12 DB Floor press (glute bridges position)

Conditioning

9 RFT

9 Thruster @100/70 lbs - 45/31 kg

36 Double unders / 45 S.U

Cap 11'


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