ATIVAÇÃO – 2X 
EMOM 12′
40″ on X 20″ off
1′- Gluteo bridge com peso
2′- Back Squat – peso moderado
3′- REST
 

 
WOKOUT 
EMOM 35′
1′- 16 Alter. Db Snatch
2′- 20 Sit ups
3′- 15 Wall ball
4′- Máx. Shuttle run
5′- 20/15 Ring Row
6′- 10 Lateraç burpee over db
7′- REST