AQUECIMENTO – 1x 
10 Air squats
10 Shoulder taps
8 Prisioner good morning
10/10 Db lunges
30″ ergo.
 

 
WORKOUT
For time- CAP 45′
700m run
20 Db box step up over
500m row
15m Sled push (160/100kg)
600m run
20 Double Db push press
500m ski
15 Globet squats (20/16kg)
400m run
20 Sit up com peso
200m run
2′ Wall sit
100m run (sprint)
10 Burpee box jump