AQUECIMENTO – 2x 
50 Polichinelos
40 Mountaim Climb
30 gêmeos com peso
 

 
STRENGHT – 4 sets 
6 Db/kb Strict Press
30″ Kb/db Front rack hold
6/6 Renegade Row
200m ergo.
DESCANSO DE 90″ ENTRE SÉRIES
 

 
WORKOUT – CAP 30′ 
800m run
30 Kb swing russo (24/20kg)
24 Step Up com Db/kb
18 Burpees over Db/kb
.
600m run
24 Kb swing russo
20 Step Up com Db/kb
14 Burpees over Db/kb
.
400m run
18 Kb swing russo
16 Step Up
10 Burpees over Db/Kb
.
200m run
12 Kb swing russo
12 Step Up
6 Burpees over Db/Kb