Plano 22 - Peso Romano,Sumo Squat, Thrusters

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Plano Treino Pernas •

800 m passadeira intensidade media

•

3 series de (descanso 1,5 minutos) 1. Peso Romano x 10 2. Sumo Deadlift high pull (kettlebell) x 15 3. Side Plank R x 45s 4. Side Plank L x 45 s 5. Burpees x 8

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4

series de (1 min descanso)

1. Leg Press x 10 2. Perna frente e tras nos steps x 20 •

5 series no menor tempos possivel de: 1. Thrusters (10/8/6/4/2) 2. Saltar a Corda (100/80/60/40/20)