Kamon – Kamon Start
Macrociclo 1, Mesociclo 2, Microciclo 40 (Manter), Unidade de Treino 2, Volume 2, Carga 2, Preparação Física Geral, Peak Index 5/5
Feedback
Total Work Time
Warm-up
8′: Warm-up (No Measure)
row warm up
2′ alternando row (light heavy, light, heavy)
6′ EMOM 20-25″ row forte 35″ rest
Metcon
10′: Metcon (Time)
For Time
3 rounds
200m run
10 high box jumps (30″/24″)
10 wall balls (20/14)
Time cap: 10 min
Metcon
15′: Metcon (Time)
For time
4 rounds
20 Toes to bar
20 DB Push Press Unilateral
20 DB overhead lunges