| AQUECIMENTO – 3x |
| 30 Plate pogo jump |
| 20 Shoulder taps |
| 30 Polichinelos |
| 20 Air squats |
|
|
| WORKOUT |
| DUPLAS – 38′ |
| 3 Rounds |
| 30 kb swings (24/16kg) – dividido |
| 15 H.R. Push Ups SYNCRO |
| . |
| 3 Rounds |
| 400m run – dividido |
| 600m Ski/Row – dividido |
| . |
| 3 Rounds |
| 30 Sandbag Squats SYNCRO |
| 4X Sled Push (150/110kg) – dividido |
| . |
| 3 Rounds |
| 400m run |
| 600m Ski/Row |
