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Sexta | 18.12.2020

Kamon – Kamon Start

Warm-up

10′: 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′: Tabata (No Measure)

Extension + Isometric

Tabata

Arch (pode ser Weighted)

Then

Tabata

Arch Rock

Arch Hold https://www.youtube.com/watch?v=TkrTjU-qf6U

Arch Rocks https://www.youtube.com/watch?v=DeeLlZY68eI

Metcon

30′: Metcon (Time)

For Time:

24-21-18-15-12-9-6-3

Burpee over the Ktb/Db

Box jump

Ktb/Db Sumo deadlift high pull

30 Double Unders / Penguin Jumps
Burpee Over The Bar https://www.youtube.com/watch?v=H6N_xZpDXJM

Box Jump https://www.youtube.com/watch?v=NBY9-kTuHEk

Sumo Deadlift High-Pull https://www.youtube.com/watch?v=gh55vVlwlQg

Double Under https://www.youtube.com/watch?v=82jNjDS19lg

Penguin Jump https://www.youtube.com/watch?v=YsRufY9Hr-o