WOD #235 (Segunda, 09/08)

 A sala High Performance está liberada para uso fora do horário de aula.

Treinar todos os dias ficou ainda mais fácil!

Mobility

Quadril

Warm Up

3 Rounds

10 Cossack Squat (each side)

15 Hollow Rock

10 Single Leg Hip Thrust (eah side)

15 Arch Rock

Skill / Technique

3 Rounds

Back Squat Wave

7 / 5 / 3 reps @60/70/80%

*Rest 30" btw sets

*Rest 2' btw rounds

Metabolic Conditioning

EMOM 12'

1. 20 Wall Ball @20/14

2. 14/9 Cal Row

3. 10~12 Toes to Bar