| AQUECIMENTO |
| EMOM 10′ |
| 1′- 10 Walking Lunge |
| 2′- 15 Push Ups |
| 3′- 20 Calf Raises com peso |
| 4′- 10 Sprawls |
| 5′- Máx. Pogo Jump Plate |
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| WORKOUT |
| 3 ROUNDS – CAP 38′ |
| 1000m ergo. |
| 25m Sandbag walking lunge |
| 25 Burpees to Plate |
| 500m ergo. |
| 25 Step Up com peso (14/10kg) |
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