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
Strength
15′: Metcon (Weight)
In 15′
4x
10/10 Ktb/Db Single Leg Deadlift
10 Goodmorning
10/10 Ktb/Db Deadlifts
10 Ktb/Db Sumo Deadlift
Metcon
20′: Metcon (AMRAP – Rounds and Reps)
AMRAP 20′
5/5 Ktb/Db Bent Over Row
10 Push-ups
15 Air Squats