Warm Up
2 Rounds of
Performing 45`` and Rest 15`` of:
1- Plank Hold
2- Push Up
3- Down and Up
4- Lunges
5- V-Up
6- Air Squat
Strength
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
42-21-18:
Db Thrusters
Bent-over Rows
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CaptaĆ§Ć£o e EdiĆ§Ć£o: Vasco Medinas
https://chicosalmonete.com/
...
https://www.youtube.com/watch?v=ThfW63DWMLw
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https://www.youtube.com/watch?v=RaKtsWnIQQM
Site: https://renatocaetano.pt/
Facebook: https://www.facebook.com/PTRenato/
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CaptaĆ§Ć£o e EdiĆ§Ć£o: Vasco Medinas
https://chicosalmonete.com/
Tabata x 4
OverHead Squat Isometric Towel pull apart
Dynamic Side Plank to T's
Bent Over Row
Glute Bridges
AMRAP 5:
Single Arm Dumbbell Strict Presses
On the Minute (Starting at 0:00):
6 Hand Release Push-ups
AMRAP 15:
16 Db Power Snatches
32 Jumping Jacks
16 Db OH Reverse Lunges
32 Hops Over the Db
...
https://www.youtube.com/watch?v=qdHGouKdqA4
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Obrigado a todos.
Warm Up
1' Each Side Pigeon Pose
1' Each side Samson Pose
Tabata x 4 each for max reps
1' Rest Between
Air Squats
Side Kick Through
Lunges
PlyoMetric Push Ups
In 16'
"Escadas da Praia do Camilo"
2-4-6-8-10-12-(... + 2 reps each round)
2 Single Arm Snatch (Alt)
2 Single Arm Thrusters
30 Double Unders - Jumping Jacks Between Rounds
Site: https://renatocaetano.pt/
Facebook: https://www.facebook.com/PTRenato/
Instagram: https://www.instagram.com/ptrenato/
CaptaĆ§Ć£o e EdiĆ§Ć£o: Vasco Medinas
https://chicosalmonete.com/
...
https://www.youtube.com/watch?v=9ww7YXGo7gc