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′: Tabata (No Measure)
8′ Flexion + Isometric
Tabata
V-Up
Then
Max Plank Hold in 4′
Metcon
7: Metcon (Time)
For time
3 rounds
20 thrusters
10 V-ups
Time cap: 6′