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
Strength
10′: Metcon (Weight)
E2,5MOM (4X)
10/10 Ktb/Db Shoulder Press
Dumbbell Shoulder Press https://www.youtube.com/watch?v=AqzDJHxynwo
Metcon
10′: Metcon (Time)
For Time:
12-9-6
Ktb/Db Devil Press
Ktb/Db Squat Snatch
Single Arm Devil Press https://www.youtube.com/watch?v=l6_aD2IWEEA
Dumbbell Squat Snatch https://www.youtube.com/watch?v=etK3OPjM3S4