Kamon – Kamon Start
Warm-up
8′: 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)
Flexion + Isometric
Tabata
V-Up
Then
Max Plank Hold in 4′
V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4
Plank https://www.youtube.com/watch?v=pSHjTRCQxIw
Metcon
10′: Metcon (No Measure)
10′ E2MOM
30s On / 90s Off
Sprint in Place
Sprint in Place https://www.youtube.com/watch?v=eWgFr6EPfJM
Metcon
20′: Metcon (AMRAP – Rounds and Reps)
For Time
40 Ktb/Db Sumo Deadlift High Pull
25 push up
25 jumping lunge
15 hspu
15 box jump over
Sumo Deadlift High-Pull https://www.youtube.com/watch?v=gh55vVlwlQg
Push Ups https://www.youtube.com/watch?v=0pkjOk0EiAk
Jumping Lunges https://www.youtube.com/watch?v=6SFgE2_og_s
Kipping Handstand Push-ups https://www.youtube.com/watch?v=InRvHNUOlSs
Box Jump Over https://www.youtube.com/watch?v=LoG-1VQWRRg