STRENGTH E ENDURANCE 
2X
10 tempo air squat – desce em 3″, pause 3″
10 Db push press – pouco peso
30″ Hollow hold
30″ Segurando Sandbag (30/20kg)
 

 
WORKOUT 
CAP 40′
1. 400m run + 20 Wall ball
2. 400m run + 200m farm carry
3. 400m run + 30 Kb swings
4. 400m run + 15 Burpees
5. 400m run + 20 Lunges com Sandbag
6. 400m run + 30 Jump squats
7. 400m run + 15 Devil press