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