AQUECIMENTO – 3 sets 
3 Shuttle Run (10m ida, 10m volta)
10 Ring rows
10 Remada alta com kb
20 Mountaim Climb
 

 

WORKOUT
AMRAP 30′
200m run
2x Sled Pull (80/50kg)
5 Burpees over two Line (1m)
10 SDHP com kb (24/16kg)
15 H.R. Push Ups
20 Medball Russian twist (14/10lbs)