Kamon – Kamon Start
Warm-up
15′: Full Body Warm-up 3 (No Measure)
10 Escorpiões
10 Extensões de tronco
10 Apoios para frente e para trás no punho
10 Apoios pro lado e pro outro no punho
10 Mãos nos ombros e giros para trás e para frente
10 Pike push up
10 Walk to plank
10 Shoulder taps
10 Ativações de escápulas
20 Mountain climbers
* Do as much as you can in the time given
Metcon
31′: Metcon (AMRAP – Rounds and Reps)
AMRAP 31′
31 Burpees
31 Penguin Jump
31 Ktb/Db Deadlifts
31 Push-Ups
31 Object Jumps
31 Ktb/Db Hang Power Cleans
31 Air Squats
31 Ktb/Db Swings
31 Ktb/Db Shoulder-to-Overheads
31 AbMat Sit-Ups
31 Ktb/Db Deadlift High Pull
31 Ktb/Db Thruster