AQUECIMENTO
EMOM 9′ (40″ on/ 20″ off)
1′- Abd. Pernas estendidas
2′- Broad Jump
3′- Thruster com bola
 

 
WORKOUT 
AMRAP 42′
800m run
60 Wall Ball (14/10lbs)
30 Burpees
600m run
40 Kb swings (24/16kg)
20 Lunges
400m run
20 Double dB Thrusters (16/10kg)
40 Sit Ups