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
Core
8′: Metcon (No Measure)
8′ Extension + Isometric
Tabata
Arch
Then
Max Bridge Hold in 4′
Metcon
21′: Metcon (Time)
For Time CAP 21′
400 High Knees
Then, 4 Rounds:
15/15 Ktb/Db Bent Over Row
10 Bench Dips
5 Strict Hand Stand Push Ups
Then,
400 High Knees