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