AQUECIMENTO – 3x 
20 Hamstring curl banded
12 Calf raise inclinado
20m broad jump
 

 
WORKOUT 
Buy in…
4 x 300m run
Rest 60s
.
Then
TRIOS
AMRAP 25′
12 Burpees shuttle run – alternando atleta
60 Kb swings – 2 syncro
60 Sandbag Thruster – 2 syncro – 1 com db
60 Abmat com bola – 2 syncro