Kamon – Kamon Start
Warm-up
10′: Full Body Warm-up 1 (No Measure)
10 Giros de ombros frente e trás
10 Giros de braço frente e trás
10 Toques no pé
10 Goodmorning mãos atrás da cabeça
10 Step + toque no pé
5 Inchorm + Superman
5 Flexões
5 Air Squat lento + 5 rápidos
5 Jumping Squat
30 Jumping Jacks
30 Mountain Climber
* Do as much you can do in the time given
Accessory
6′: Single Leg Glute Bridge (No Measure)
6′ E2MOM (3X)
3×8-10
Pode ser com peso, apoiado no quadril
Metcon
21′: Metcon (AMRAP – Reps)
EMOM (21x)
45″ On / 15″ Off
1- Max Sumo Deadlift High Pull
2- Max Over Head Lunge
3- 6 Pull Over + 6 Bent Over Row