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Segunda | 28.09.20

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