SETRENGTH 
EMOM 12′ – 30″ ON x 30 ” off
1′- Db Tríceps frances
2′- Db Elevação frontal
3′- Strict pull up
4′- Bíceps curl – barbell
5′- Push ups
6′- REST
 

 
WORKOUT 
A cada 3’30” – 6 rounds
200m run/ 100m run
12 Dual db/kb reverse lunge (24/16kg)
9 Burpees broad jump (1m)