Kamon – Kamon Start
Macrociclo 1, Mesociclo 2, Microciclo 41 (Construir Carga), Unidade de Treino 3, Volume 2, Carga 3, Preparação Física Geral, Peak Index 4/5
Warm-up
8′: Kamon Play Warm-up (No Measure)
Metcon
12′: Metcon (No Measure)
Banded Sprint Run
12′ E90sOM (8X)
Banded Sprint Run
5m @ 50-80%
5m @ 100%
Accessory
6′: Nordic GHR (No Measure)
6′ E2MOM (3X)
3 x 6-8
Technique
10′: Pull-ups
Metcon
9′: Metcon (4 Rounds for reps)
AMRAP
2′ Max Pull ups
rest 1′
1′ Max Thrusters (65/45)
rest 1′
1′ Max pull ups
rest 1′
2″ Max Thrusters