WU
01 · AQUECIMENTO · 2 ROUNDS
2 ROUNDS
30
Polichinelos
10×
1 Air Squat + 1 Good Morning
5×
1 Push-Up + 1 Burpee
45s
Erg
15s leve · 15s moderado · 15s forte
ON
02 · 6 SETS · 02:30 ON / 02:30 OFF · FLOW A → B → A → B → A → B
🏃 BLOCO A
RUNNING
02:30 ON · 3 sets
300-400m
Run< 2 min
MAX
Dual DB Lungesno tempo restante
💪 BLOCO B
FUNCTIONAL
02:30 ON · 3 sets
10
Burpee Over Row
40m
Farmer Carry#32-32 / 24-24 kg
10
Burpee Over Row
MAX
Cal Remono tempo restante
OFF
03 · OFF · 02:30 · SEMPRE ENTREGAR
02:30 OFF
30
Mountain Climbers
20
Russian Twist
10
Plate Sit-Ups
O QUE SOBRAR
😮💨
Descansa
E INVERTE
A → B
ou
B → A
ou
B → A