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161020 – 48ª SEMANA DA PERIODIZAÇÃO KAMON FIT

Kamon – Kamon Start

Macrociclo 1, Mesociclo 2, Microciclo 48 (Manter), Unidade de Treino 5, Volume 2, Carga 2, Preparação Física , Peak Index 4/5

Warm-up

10′: Kamon Play Warm-up (No Measure)

Metcon

7′: Metcon (AMRAP – Reps)

1′ Warm-Up SDHP

30s @ 60%

15s @ 75%

15s @ 60%

6′ EMOM

30s SDHP

Metcon

16′: Metcon (AMRAP – Rounds and Reps)

AMRAP 16′

20 Toes to ktb

20 Ktb Swing (24/16)

20 1-arm Ktb Deadlift

Every 4 minutes 5 burpees