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 in the time given
Metcon
30′: Metcon (AMRAP – Reps)
AMRAP 30′
In Pairs
50 Air Squats
50 Ktb/Db Bent Over Row
50 Sit Ups
50 V-Ups
50 Push Ups
50 Passos Ktb/Db Farmer Walk
Air Squat https://www.youtube.com/watch?v=rMvwVtlqjTE
Dumbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4
Sit-Ups https://www.youtube.com/watch?v=_HDZODOx7Zw
V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4
Push Ups https://www.youtube.com/watch?v=0pkjOk0EiAk
Kettlebell Farmer Walk https://www.youtube.com/watch?v=IH3Rt-DgYuw