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Quinta | 30.07.20

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

Metcon

9′: Metcon (No Measure)

Wall Run

3″ @ 50-80%

3″ @ 100%

Metcon

15′: Metcon (AMRAP – Reps)

EMOM (15x)

40″ On / 20″ Off

1. 12 Ktb/Db Swing

2. 25 Double Under/Penguim Jumps

3. Max Ktb/Db Sumo Deadlift High Pull
Só o SDHP conta se completar os outros movimentos

Core

4′: L-Sit

4′ Acumular Max L-Sit Hold