AQUECIMENTO – 3X 
20 dorse e flexão de tornozelo
30 Skipping no lugar
10 Thruster com bola
8 Sprawls
 

 
WORKOUT – CAP 30′ 
1000 Run
.
4 ROUNDS
15 wall ball
10 puh ups
.
1000m Row
.
3 ROUNDS
20 Reverse lunge com sandbag
10 Burpee broad jump
.
1000m Bike