AQUECIMENTO 
TABATA 1
>Row
>step up
.
TABATA 2
>Shuttle run
>Push ups
 

 
WORKOUT 
For time – CAP 42′
DIVISÃO LIVRE
1000m row
1000m ski
1000m bike
80 Step up
60 Db snatch (16/10kg)
40 Burpee broad jump
20 Man maker (16/10kg)