Agachamento 3x5x90kg
Press 4x5x40kg
Peso morto 5x5x100kg
3′ descanso
Em 12′
3x500m remo
2x10x40kg agachamento com peso acima da cabeça
Tempo Total de Treino 59’14”
Autor: Paulo Sena
Physical Education Teacher
Fitness Trainer and consultant.
PhD in Sports Psychology - University of Vigo, Spain
