AQUECIMENTO – 2 SETS 
20 Calf raises com peso
20m Death march
20 tuck jump
 

 
WORKOUT 
BLOCO 1
10 Tiros de 100m
REST 1′
.
BLOCO 2 
4 RFT – CAP 20′
300m run
10 Double db thruster
16 Front rack 2Db lunge
10 Box jump
16 Sit ups