AQUECIMENTO
20″ on/ 10″ – 8x
>Polichinelos
>Shoulder taps
>Mountaim Climb
>Plate bird dog hold
 

 
WORKOUT
EMOM 36′
1′- 200m ergo.
2′- 10 Sandbag Step Up
3′-200/100m run
4′- 3x Sled vai Push, volta Pull (130/90kg)
5′- Máx. Burpee Broad Jump
6′- REST