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
Weightlifting
10′: Metcon (AMRAP – Rounds and Reps)
AMRAP 10′
1-2-3-4-5…
Ktb/Db Deadlift
Ktb/Db Hang Clean
Ktb/Db Devil Press
Single Arm Kettlebell Deadlift https://www.youtube.com/watch?v=zelb_LUt7sc
Single Arm Kettlebell Hang Clean https://www.youtube.com/watch?v=QJ8UtRc9A8I
Single Arm Devil Press https://www.youtube.com/watch?v=l6_aD2IWEEA
Strength
12,5′: Metcon (No Measure)
in 12,5′
4x
10 Ktb/Db Paused Front Squat
10 Ktb/Db Front Rack Lunge
Max Wall Sit
Paused Front Squat https://www.youtube.com/watch?v=DgAmViDVAW4
Kettlebell Front Rack Lunge https://www.youtube.com/watch?v=uImsgS-5P28
Wall Sit https://www.youtube.com/watch?v=SszDMOZvFuw