Kamon – Kamon Start
Warm-up
5′: 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
Metcon
32′: Metcon (No Measure)
E1,25MOM (25x)
60″ On / 15″ Off
1- Max Ktb/Db Sumo Deadlift High Pull
2- 14 Single Arm Ktb/Db Lunge
3- 12 Ktb/DbPull Over
4- 12 Deficit Push – ups
5- 10 Ktb/Db Renegade Row
Sumo Deadlift High-Pull https://www.youtube.com/watch?v=gh55vVlwlQg
Single Arm DB Lunge https://www.youtube.com/watch?v=MNzVmSILsJ8
Pull Over https://www.youtube.com/watch?v=3p2fB7T72gM
Deficit Push-up https://www.youtube.com/watch?v=KadL9HpmWSg
Renegade Row https://www.youtube.com/watch?v=G1AcX8Y_byg