AQUECIMENTO – 2x
30″ on/ 20″ off
>Panturrilha com peso
>Tibial anterior diagonal na parede
>Russian baby makers
>Prancha alta
 

 
STRENGTH – 3x (10′)
8/8 Afundo com peso
10 Bent over Row (2kb pesado)
12 Push Ups/ Knee Push Ups
REST 1’30”
 

 
WORKOUT
AMRAP 32′
600m run
20 Sandbag clean e Jerk
15 Step up over
600m Ergo.
20 Abd. Remador
3x Sled Pull (120/80kg)