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
Core
4′: Metcon (No Measure)
Tabata
Standing Twist with Db/Ktb
Standing Twist https://www.youtube.com/watch?v=flYbOp-tNic
Metcon
10′: Metcon (AMRAP – Reps)
E50sOM (12x)
30″ On / 20″ Off
1. Max Ktb/Db Sumo Deadlift High Pull
2. Max Box Jump
3. Max Ktb/Db Swing
4. Max Ktb/Db Thruster
Sumo Deadlift High-Pull https://www.youtube.com/watch?v=gh55vVlwlQg
Box Jump https://www.youtube.com/watch?v=NBY9-kTuHEk
Kettlebell Swing https://www.youtube.com/watch?v=mKDIuUbH94Q
Kettlebell Thruster https://www.youtube.com/watch?v=lpckX8ZtzxM