Kamon – Kamon Start
Warm-up
8′: Full Body Warm-Up 1 (No Measure)
2 Rounds
10 Shoulder Rotation Foward
10 Shoulder Rotation Back
10 Toes Touch
10 Good Mornings
10 Push-Ups
10 Air Squats
10 Jumping Squats
20 Mountain Climbers
https://www.youtube.com/watch?v=JGuZfSVsu3U
Strength
15′: Renegade Row
15′ E2,5MOM (6X)
6×8 @ Ktb/Db
*2″” pause at top
*cada braço
*tempo 30X2
https://www.youtube.com/watch?v=OlpPaGyywyY
Metcon
6′: Metcon (AMRAP – Reps)
AMRAP 6′
Max Ktb/Db Hang Power Clean
*se quebrar/soltar 25 penguin jumps
Hang Power Clean
https://www.youtube.com/watch?v=hFXPxXkYr_o