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Quinta | 16.07.20

Kamon – Kamon Start

Warm-up

7′: 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′ Flexion + Isometric

Tabata

Tuck Up

Then

Max Hollow Hold in 4′

Metcon

25′: Metcon (Time)

For Time CAP 10′

75 Ktb/Db Deadlift

45 Handstand Push-up

Rest’ 5

For Time CAP 10′

75 Ktb/Db Sumo Deadlift Highpull

50 Ktb/Db Thruster

30 Bent Over Row