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Wod

Quinta | 05.08.2021

Kamon – Kamon Start

Warm-up

10′: Full Body Warm-Up 14 (No Measure)

2 Rounds

10 Prone Angel

10 Side-Lying External Rotation

10 Empty Can to Full Can

10 Ktb/Db in Front Squat

10/10 Hip Airplane

10 Glute Bridge

10 Bird Dog

10 Burpees

https://www.youtube.com/watch?v=9QWxrEP9VgI

Metcon

20′: Metcon (AMRAP – Rounds and Reps)

AMRAP 20′

1-2-3-4…

Ktb/Db Squat Snatch

Ktb/Db Overhead Squat

50 Jumping Jacks
Dumbbell Squat Snatch https://www.youtube.com/watch?v=etK3OPjM3S4

Dumbbell Overhead Squat https://www.youtube.com/watch?v=azumEfnk-GI

Jumping Jacks https://www.youtube.com/watch?v=wxfa0HVPYBY