STRENGTH – 4 a 5 sets/ 90″ rest entre sets
12 Alter. Reverse lunge com barra
8/8 Cossack squat com 2 Db front rack
10/10 Kb leg extension – “cadeira extensora”
 

 
WORKOUT 
Parte I: A cada 4′ – 5x 
10 Step up com 2 Db farmer hold (14kg/10kg)
10 Wall ball (14lbs/10lbs)
400m run
.
Parte II: AMRAP 10′
10 Box jump over
150m row
50 S.U
10 Burpees