“THE ERGS” 
4 Rounds
2′ Ski adaptado
15 Secs REST
400m/ (0.5 milhas) Bike
15 Secs REST
400m Row
15 Secs REST
 

 
WORKOUT 
2 Rounds
30 Hang Db snatch alternado (16/10kg)
30 Box step up over
60 Step Db globet walking lunge