AQUECIMENTO
EMOM 9′
1′- 5 Renegade row (Remada – remada – push up)
2′- 10 Cluster com Sandbag
3′- Máx. andando carregando bag (Abraçado)
 

 
WORKOUT 
30 – 25 – 20 – 15 – 10 – 5
> Cal. Bike
20 Russian twist (15/10kg)
100m – 200m – 300m – 400m – 500m – 600m
>Corrida