Kamon – Kamon Start
Warm-up
10′: 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
8′: Metcon (No Measure)
8′ Extension + Isometric
Tabata
Arch (pode ser Weighted)
Then
Tabata
Arch Rock
Metcon
28′: Metcon (4 Rounds for time)
E7MOM (4X)
5′ On / 2′ Off
For Time:
25 Ktb/Db Sumo Deadlift High Pull
50 Double Unders/Side Hops
25 Burpees
50 Sit Ups
25 Push Ups