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
30′: Metcon (AMRAP – Rounds and Reps)
Amrap 30′
20 Ktb/Db Deadlift
30 Ktb/Db Bent Over Row
40 Burpee Box Jump Over
50 Sit-up
60 Double Under/ Penguin Jump
Deadlift https://www.youtube.com/watch?v=op9kVnSso6Q
Dumbbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4
Burpee Box Jump Over https://www.youtube.com/watch?v=GLktGkmcvWE
Sit-up https://www.youtube.com/watch?v=VIZX2Ru9qU8
Double Under https://www.youtube.com/watch?v=82jNjDS19lg
Penguin Jump https://www.youtube.com/watch?v=YsRufY9Hr-o