Kamon – Kamon Start
Warm-up
10′: 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 on the time given
Core
8′: Metcon (No Measure)
Bent Reverse Fly
8′ E2MOM (4X)
4×5/5 @ Build Heavy for Quality
Metcon
25′: Metcon (Time)
For Time CAP 25′:
Buy in: 40 Burpees
3 Rounds
400m Run
100 Jumping Jacks
25 Object Jump
15 V-ups
40m Single Arm Object Farm Walk