Mobilidade e ativação – 2x (4′) 
 8/8 Iron cross
8 Groiners Mobility
20″ 90/90 rotation
10 Reverse snow angel
 

 
AQUECIMENTO – 2x (5′)
30″ Ergo.
10 Double dB Z-press (leve)
8 Squat to reverse lunge
10 Ring Row
 

 
STRENGHT – FULL BODY (12′)
4 ROUNDS
6/6 DB (2) déficit reverse lunge
8 Pendlay row
REST 1’30”
 

 
WORKOUT
AMRAP 10′
12 Double dB/kb Front Squat (16/10kg)
200m Ski
12 Box Step Up
.
REST 2′
.
AMRAP 10′
12 Sandbag Push Press
200m Row
25m Sled Push (150/100kg)