AQUECIMENTO – 3x
30″ on/ 20″ off
>Deslocamento lateral
>Abd. Remador
>Jump step up
 

 
WORKOUT
FOR TIME – CAP 40′
300m run > 50m Sandbag lunge
500m ergo. > 50 Clean e Jerk 2 Db (16/10kg)
300m run > 50 Russian twist com medball (14l/10lbs)
500m ergo. > 50 Step Up over
300m run > 50m Burpees broad Jump
500m Ergo. > 50 Plate abmat Sit Up (10/5kg)
300m run > 50 kb swing russo (24/16kg)