AQUECIMENTO – 1x
100 Pulos de corda
50 Mountaim Climb
30″ Pranchs sobe e desce
20 Sprwls
 

 
WORKOUT
DUPLAS – CAP 45′
2 Rounds
50/40 Cal. Row
50 H.R Push Ups
50 Syncro air squats
.
REST 2′
.
2 Rounds
50/40 Cal. bike
40m Burpee broad jump
200’S.U
.
REST 2′ 
.
2 Rounds
50/40 Cal. Ski
60m Farm Carry (24/16kg)
60 Reverse lunge