Kamon – Kamon Start
Warm-up
5′: 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
Strength
15′: Front Squat
15′ E2,5MOM (6X)
8/8 Ktb/Db Bulgarian Squat
8 Front Squat
25″ Facing Wall Squat (mais perto Possível e com os braços esticados para cima sem encostar na parede)
Metcon
12′: Metcon (AMRAP – Rounds and Reps)
AMRAP 12′
10 Pistol
15 Ktb/Db Thruster
40 Double Under / Penguin Jump
15 Ktb/Db Thruster
10 Pistol