Sábado | 26.09.20

Kamon – Kamon Start


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


20′: Metcon (AMRAP – Rounds and Reps)


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.