AQUECIMENTO – 3x
100m run
8 Squats com bola
6 Cossack squats
4 Minhocas no lugar
 

 
WORKOUT
BLOCO 1 
A cada 3′ x 6 Rounds
15 Wall Ball (14/10lbs)
12 Kb swings (24/16kg)
200m/100m run
.
BLOCO 2
AMRAP 10′
9 H.R. Push Ups
12 Russian twist (10kg)
6 Double kb reverse lunge (16/12kg)