AQUECIMENTO – 1x 
5 Chegadas skipping lento
10 Thruster com bola
16 Lunges
 

 
WORKOUT 
800m run (2x 400m)
50 wall ball
40 Walking lunge
30 Burpees broad jump
.
600m run (2x 300m)
40 wallb all
30 walking lunge
20 Burpees broad jump
.
400m run (2x 200m)
30 wall ball
20 walking lunge
10 Burpees broad jump