AQUECIMENTO – 2 SETS 
10 russian baby makers
20 Pogo jump plate
30 Mountaim climb
 

 
WOKOUT 
DUPLAS  CAP 46′
1000m run
100 air squats SYNCRO
200m run
100 Russian kb swings(24/16KG) (dividido)
200m run
100 Step up Kb in globet (dividido)
200m run
100 burpees no jump (dividido)
1000m run