Kamon – Kamon Start
Warm-up
10′: 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
Core
8′: Tabata (No Measure)
Extension + Isometric
Tabata
Extended Reverse Plank Bridge
Then
Max Hip Extention Hold in 4′ (pode ser Weighted)
Metcon
4′: Metcon (AMRAP – Reps)
Max Dips in 2′
Rest 2′
Metcon
14′: Metcon (AMRAP – Rounds and Reps)
AMRAP 6′
4 Dips
2 Ktb/Db Devil Press
12 Ktb/Db Swing
Rest: 2′
AMRAP 6′
4 Dips
8 Ktb/Db Devil Press
12 Ktb/Db Swing