Kamon – Kamon Start
Warm-up
5′: Full Body Warm-up 3 (No Measure)
10 Escorpiões
10 Extensões de tronco
10 Apoios para frente e para trás no punho
10 Apoios pro lado e pro outro no punho
10 Mãos nos ombros e giros para trás e para frente
10 Pike push up
10 Walk to plank
10 Shoulder taps
10 Ativações de escápulas
20 Mountain climbers
* Do as much as you can in the time given
Strength
12,5′: Paused Front Squat
12,5′ E2,5MOM (5X)
5/5
*tempo 2(1-3)X0
Paused Front Squat https://www.youtube.com/watch?v=DgAmViDVAW4
Metcon
19′: Metcon (AMRAP – Rounds and Reps)
AMRAP 19′
19 Ktb/Db Deadlifts
19 Ktb/Db Sumo Deadlift High Pull
19 Ktb/Db Power Snatches
19 Ktb/Db Overhead Squats
19 Burpees Over The Ktb/Db
Single Arm Kettlebell Deadlift https://www.youtube.com/watch?v=zelb_LUt7sc
Sumo Deadlift High-Pull https://www.youtube.com/watch?v=gh55vVlwlQg
Power Snatch https://www.youtube.com/watch?v=lAIqwzxS3pc
Overhead Squat https://www.youtube.com/watch?v=pn8mqlG0nkE
Burpee Over The Bar https://www.youtube.com/watch?v=H6N_xZpDXJM