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
Metcon
8′: Metcon (AMRAP – Reps)
Duplo Tabata alternado
Ktb/Db Bent Over Row
Tuck up
Dumbbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4
Tuck-Ups https://www.youtube.com/watch?v=obVuc0wZoss
Metcon
20′: Metcon (AMRAP – Rounds)
AMRAP 20′
16 Thrusters
12 Bent over row
09 V-ups
400 Run / 200 Sprint in Place
Kettlebell Thruster https://www.youtube.com/watch?v=lpckX8ZtzxM
Dumbbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4
V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4
Run https://www.youtube.com/watch?v=shwi2MfxSok&t=5s
Sprint in Place https://www.youtube.com/watch?v=eWgFr6EPfJM