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′ E2MOM (4X)
6-10 Tempo V-Up (4141)
10 Lower Body Russian Twist
Metcon
24′: Metcon (Time)
5 Rounds for time:
400m Run
30 Object Jump
30 Ktb/Db Thruster
Caso não consiga correr, 150 Speed Climber