TRABALHO DO DIA

 Wednesday 



Quarta Feira 

Mobility and Warm up 

Ankle, hip and shoulders 

then 

Pistol squat progressions 


Strength 

4 RDS

1 Pause Back squat + 3 Back squat 


Every 45” (6 rds)

6 Weighted pistol squat 


Conditioning 

14’ Amrap 


9 Dumbbell snatch arm left 

10 Overhead lunges arm left

9 Dumbbell snatch arm right 

10 Overhead lunges arm  right 

15 Toes to bar 

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