AQUECIMENTO
EMOM 12′
1′- Skipping no lugar
2′- 15 a 20 agachamentos
3′- Ski ou remo (pace fácil)
4′- 20m Farm carry
WORKOUT
AMRAP 12′
300m run
Ida e volta Sled Push (160/120kg)
.
REST 2′ 
.
AMRAP 12”
300m Ergo.
30 Wall Ball (14/10lbs)
.
REST 2′ 
.
AMRAP 12′
15 Broad Jump
20 Alter. Jump Lunge
25 kb swing russo (24/16kg)