AQUECIMENTO – 3 SETS 
10 Ring row
10 push ups
5/5 Lunge frente e tras
 

 
WORKOUT 
AMRAP 15′ 
200m Ergo.
Ida e volta sled push (150/120kg)
20m Walking lunge
10 Burpees
.
REST 2′
.
AMRAP 15′ 
400m Ergo.
15 Wall ball (14/10lbs)
50m Farm carry (20/16kg)