Kamon – Kamon Start
Warm-up
15′: 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
Metcon
20′: Metcon (AMRAP – Rounds and Reps)
“INCREDIBLE HULK W/ KTB/DB”
AMRAP in 20 minutes
5 Ktb/Db Deadlifts
5 Ktb/Db Hang Power Cleans
5 Ktb/Db Front Squats
5 Ktb/Db Push Press
5 Ktb/Db Back Squat
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.