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Quinta | 13.08.20

Kamon – Kamon Start

Warm-up

5′: 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 in the time given

Strength

12,5′: Deadlift

12,5′ E2,5MOM (5X)

8/8 Ktb/Db Single Leg Deadlift

5 Ktb/Db Romenian Deadlift

*mxs tempo 30X1

Metcon

18′: Metcon (AMRAP – Rounds and Reps)

Georgie

AMRAP 18′

Buy-in: 65 Sit-Ups

7 Burpees

11 Push-Ups

22 Kettlebell Swings 24/16 kg