TRABALHO DO DIA

Saturday





Treino 6. Sábado

Mobility and Warm up

Hip and shoulders

then

15' Emom

1' 30'' - 40'' Heavy farm hold (Single arm)

2' 30'' - 40'' Heavy farm hold (Single arm)

3' 30'' - 40'' Plank single arm

4' 30 - 40'' Plank single arm

5' 8 - 10 V-sit kb heavy rotation

then

Metcon - team 2

9' Amrap

10 Toes to bar

20 Wall ball

12 Single arm overhead lunges @22.5/15 kg


rest 3'


9' Amrap

16 Cal. Air bike 

24 Cal. row

10 Burpee box jump over



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