TRABALHO DO DIA

Monday

Treino 1. Segunda Feira 

Mobility and Warm up 

Hip and shoulders

then 

9’ Emom

1’ 20-30” Handstand hold 

2’ 10-12 Seated kb shoulder press

3’ 15-20 V-sit leg extension 

Strength 

6’ Emom

5 Front squat (take the bar of the floor)

Conditioning 

For time - individual 

3 RDS of Cindy 

then 

15 Ground to overhead @135/95 lbs - @61/42kg

12 Burpee over the bar 

then 

3 RDS of Cindy 

then 

12 Ground to overhead

12 Burpee over the bar 

then 

3 RDS of Cindy 

then 

9 Ground to overhead

12 Burpee over the bar 

then 

3 RDS of Cindy

Cap 18’