Kamon – Kamon Start
Warm-up
6′: Full Body Warm-up 2 (No Measure)
10 Giros de cabeça pra frente e pra trás
10 Giros de cabeça lado e outro
10 Giros de tronco
10 Braco e tronco pro lado e pro outro
10 Rotação de quadril
10 Rotação de joelhos pra dentro e pra fora
10 Rotações de tornozelos pra dentro e pra fora
10 Leg Swing pra dentro e pra fora
10 Bear Crawl para frente e para trás
10 Air Squat mãos acima da cabeça
20 High Knees
* Do as much you can do in the time given
Core
4′: Metcon (No Measure)
Tabata
Cross Chop with KTB
Cross Chop https://www.youtube.com/watch?v=VvihIHYN6vI
Metcon
35′: Metcon (AMRAP – Reps)
EMOM(35x)
30″ On / 30″ Off
1- Max Ktb/Db Pull Over
2- 10 Ktb/Db Over Head Squat
3- Max Ktb/Db Thruster
4- Max Sumo Ktb/Db Deadlift High Pull
5- Rest
Pull Over https://www.youtube.com/watch?v=3p2fB7T72gM
Over Head Squat https://www.youtube.com/watch?v=pn8mqlG0nkE
Kettlebell Thruster https://www.youtube.com/watch?v=lpckX8ZtzxM
Sumo Deadlift High-Pull https://www.youtube.com/watch?v=gh55vVlwlQg