AQUECIMENTO – 4X 
8 Front squats – carga moderada
10 Db step ups
20m Farm carry
30″ Wall sit com anilha
 

 
WORKOUT 
For time – CAP 30′
3 ROUNDS
500m run
12 Wall balls (14LBS/10LBS)
20m Sled push (pesado)
12 Db Front rack walking lunge (20/14kg)
20m Farm carry (pesado)
50 Remadas Ski adaptado
12 Box jump over
8 Burpees over Db
150m Row