AQUECIMENTO – 2X
10 Russian baby makers
10 Push ups
20″ Squat hold
 

 
WORKOUT 
3 ROUNDS – CAP 50′
600m run/ 300m
30/20 Bech press/ Floor press
30/20 Jumping squats
30/20 Abd. Remador
30/20 Sprawls
600m run/ 300m
REST 2′