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