AQUECIMENTO 
30″ on/ 20″ off – 4x
>Skipping no lugar
> Knee push ups
> Anfersen no lugar
> Floor press com 2 Db
 

 
WORKOUT 
2 a 3 ROUNDS
600m run
30 Squats com Sandbag
800m Bike
15m Sled Pull
REST 60″
15M Sled push
40m Farm carry
600m run