Kamon – Kamon Start
Warm-up
5′: 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
20′: Metcon (AMRAP – Rounds and Reps)
AMRAP 20′
4 Man Makers
8 Hang Power Snatch
12 Goblet Squat
16 Push Ups
Single Arm Man Maker https://www.youtube.com/watch?v=FVY08P8lQAI
Hang Power Snatch https://www.youtube.com/watch?v=-mLzQdVAwlw
Goblet Squat https://www.youtube.com/watch?v=3gpXflqRiEc
Push Ups https://www.youtube.com/watch?v=0pkjOk0EiAk
4′: Metcon (AMRAP – Reps)
AMRAP 4′
Burpees
Burpee https://www.youtube.com/watch?v=auBLPXO8Fww