Kamon – Kamon Start
Macrociclo 1, Mesociclo 2, Microciclo 46 (Deload), Unidade de Treino 1, Volume 2, Carga 1, Preparação Física , Peak Index 1/5
Warm-up
10′: 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
7,5′: Good Mornings
E2,5MOM (3X)
3×12 Ktb/Db
*aa tempo 3020
Metcon
12,5′: Metcon (AMRAP – Reps)
E1,5MOM (5X)
45″ On / 45″ Off
Max Back Squat Ktb/Db
Rest: 5′
Metcon
15′: Metcon (Time)
10 Rounds for Time
8 Ktb/Db Ground to Overhead
10 Ktb/Db Facing Burpees