Workout of the day: 13 July 2020

Workout 13 July 2020 Sueste 13 07 2020

1. Mobility 

Sequência de mobilidade 1 VIDEO

2. SKILL

5 Rounds each arm

2 DB/KB Turkish get-up

2 DB/KB Windmill

2 DB/KB Single arm overhead squat

(aim for full complex unbroken on each arm every round)

Rest as needed b/t arms and rounds

3. CONDITIONING

A) 3 sets of 3 intervals

A1. 2’ AMRAP

5 V-up

10 Push up

20 Air squat

Rest 1’

A2. 2’ AMRAP

30 Double unders

10 DB snatch, alternating

Rest 1’

A3. 2’ AMRAP

16 Jumping Lunges

8 DB Power clean over 

Rest 3’

4. MUSCLE ENDURANCE

A) Complexo de Prancha – 3 rounds 

5 Pike deslize para Prancha

5 Deslizes em Prancha

5 Plank push-ups

Rest 30’’

Watch this workout video on YouTube