TRABALHO DO DIA

 Monday







Treino 1. Segunda Feira

Mobility and Warm up

Hip and shoulders

then

3 RDS

20 - 30'' Single leg wall sit

rest 15''

30'' Plank single arm (cotovelo no solo)

then

Back squat

2 - 2 - 2 - 2 - 2 @85 - 90%

4 RDS

5 - 10 Weighted Dip in box

6 - 12 Diamond push up

Conditioning

11' Amrap

6 Double kb Front rack lunges @24/24 - 16/16 kg

4 Double kb Front step up over

4 Double kb S2O

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