AQUECIMENTO – 2 SETS 
30″ on X 20″ off
>Skipping
>Shoulder taps
>Sprawls
>Lunges
 

 
WORKOUT 
AMRAP 10′
250m Ski
20 Wall balls
100m Kb farm carry
.
REST 2′ 
.
AMRAP 10′
250m Row
8 Burpees over Rower
20 Russian Kb swings
.
REST 2′ 
.
AMRAP 10′
250m Run
10 Jump squats
10 Double kb deadlift