Kamon – Kamon Start
Warm-up
5′: Full Body Warm-up 1 (No Measure)
10 Giros de ombros frente e trás
10 Giros de braço frente e trás
10 Toques no pé
10 Goodmorning mãos atrás da cabeça
10 Step + toque no pé
5 Inchorm + Superman
5 Flexões
5 Air Squat lento + 5 rápidos
5 Jumping Squat
30 Jumping Jacks
30 Mountain Climber
* Do as much you can do in the time given
Weightlifting
15′: Metcon (AMRAP – Rounds and Reps)
AMRAP 15′
1-2-3-4-5…
Ktb/Db Man Maker
ktb/Db Goblet Squat
Burpee
Single Arm Man Maker https://www.youtube.com/watch?v=FVY08P8lQAI
Goblet Squat https://www.youtube.com/watch?v=3gpXflqRiEc
Burpee https://www.youtube.com/watch?v=auBLPXO8Fww
10′: Metcon (AMRAP – Rounds and Reps)
AMRAP 10′
10 Lunges
20″ Wall Sit
10 Jumping Lunges
20″ Wall Sit
10 Air Squats
20″ Wall Sit
10 Jumping Squats
Lunges https://www.youtube.com/watch?v=66UcLtsvbuA
Jumping Lunges https://www.youtube.com/watch?v=6SFgE2_og_s
Air Squat https://www.youtube.com/watch?v=rMvwVtlqjTE
Jumping Squats https://www.youtube.com/watch?v=87ynaOgFplw