STRENGTH E ENDURANCE 
2X
5 Barbell push press – carga
8 Front Rack walking lunge – barra
10 Hip thrust
15 Russian twist (10kg)
 

 
WORKOUT 
EMOM 20′
1′- 12 Kb swings + 6 Box jump over
2′- 10 Alter. Db snatchs + 8 sit up
3′- 12 Db Thrusters + 4 Sprawls over line
4′- 20m Sled push + Prancha
5′ rest ativo: caminhar