Kamon – Kamon Start
Warm-up
15′: 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
25′: Metcon (AMRAP – Rounds and Reps)
AMRAP 25′
10 Ktb/Db Bent Over Row
10 Ktb/Db Pull Over
5/5 Ktb/Db Single Leg Deadlift
10 Pike Push Ups
Dumbbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4
Pull Over https://www.youtube.com/watch?v=3p2fB7T72gM
Single Leg Deadlift https://www.youtube.com/watch?v=b9bHy3ojQWA
Pike Push Ups https://www.youtube.com/watch?v=qbRbM6d5ddM