AQUECIMENTO
TABATA
>Polichinelo
>Jump Squats
>Sprawls
>Remador sem pés no chão
 

 
WORKOUT
For time – CAP 30′ (target 24′ a 27′)
24 – 20 – 16 – 12 – 8
>Db Step Up Box (18/10kg)
>Alternate Hang dB Snatch
>Air squats
.
12 – 10 – 8 – 6 – 4
>Burpee Box Jump