AQUECIMENTO 
30″ on X 15″ off – 3 sets
>Ring row
>Box jump
>Remada curvada com barra
>Abd. Remador
>Air squats
 

 
WORKOUT 
10 ROUNDS – 35′
3 Devil press
4 Db/kb box setp up
6 Db/kb thruster
>A cada 2 Rounds: 200m run