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 Object
Metcon
26′: Metcon (7 Rounds for reps)
21′ E3MOM (7X)
AMRAP 3′
2-4-6-8-10…
Ktb/Db Overhead Squat
Ktb/Db Bent Over Row
Burpees
*Fazer as reps divididas entre os braços
*Começa sempre com 2 reps
*Rest 5′ depois de todos os rounds
12′: Metcon (AMRAP – Reps)
EMOM (12x)
30″ On / 30″ Off
1- Max Ktb/Db Sumo Deadlift High Pull
2- Max Object Jump
3- Max Ktb/Db Swing 24/16 kg