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
Accessory
4′: Metcon (No Measure)
Tabata
Cross Chop with Ktb/Db
Strength
10′: Metcon (No Measure)
E2,5MOM (4x)
6 Push-Ups
6 Bird Dog
6 Dips
6 Dead Bug
Metcon
28′: Metcon (7 Rounds for reps)
E4MOM (7x)
2′ On / 2′ Off
15 Ktb/Db Sumo Deadlift High Pull
10 Ktb/Db Overhead Squat
Max Burpee Over the Ktb/Db
Score: Burpee