AQUECIMENTO 
TABATA 1
>Polichinelo
>V-up
.
TABATA 2
>Agachamento com bola
>Burpees
 

 
WORKOUT 
3 ROUNDS – 37′
10 Medball clean
10 wall ball
600m run
20 Plate russian twist (10/5kg)
10 Sprawls on the plate
.
2 ROUNDS
500m bike
20m farmer carry (32/24)
20 S2oh com 2 db
20m Sled push (140/100)