AQUECIMENTO 
CORE WORK – 4 Sets
25″ on/ 15″ off
> Hollow com 2 Db ou kb – braços estendidos
> Russian twist (15kg/10kg)
> Infra – perna em vela
.
PRÉ WORKOUT – 2X 
5 Broad jump sem pausa – 1,5m
5 Jump squats
 

 
WORKOUT
EMOM 30′
1′- 10 Burpees broad jump
2′- 30″ Ski erg adaptado
3′- 15 Wall balls (14/10lbs)
4′- 10 Walk lunge com sandbag (30/20)
5′- 10 Cal. Row
6′- 10 Db Thrusters