AQUECIMENTO – 2x 
40″ Máx. Pogo Jump Plate
40″ Máx. Knee Push Ups
40″ Máx. calf raises
40″ Cossack squats
 

 
WORKOUT
For time – CAP 40′
1000m run
60 Wall Ball
50 Burpees to Plate
40m Walking Lunge
.
800m run
50m Walking lunge
40 Wall Ball
30 Burpees to Plate
.
500m run
40 Burpees to Plate
30m Walking Lunge
20 Wall ball