AQUECIMENTO – 2x 
30 Panturrilha no degrau
1′  Pulo de corda
 

 
WORKOUT 
For time – CAP 45′
1000m run
50 Cal. Row
100 Wall Ball (14/10LBS)
50 Cal. Ski
80m Kb globet walking lunge
50 Cal. Bike
100 Kb swing russo (20/12kg)
60 Burpees shuttle run (3m)