Kamon – Kamon Start
Warm-up
8′: Full Body Warm-Up 6 (No Measure)
30″ Ktb/Db Skip Over
30″ Ktb/Db Goblet Squat Hold
10 Ktb/Db Baby Makers
5/5 Ktb/Db Single Arm Deadlift
5/5 Ktb/Db Kneeling Single Arm Press
5 Ktb/Db Standing Roll Ups
3/3 Ktb/Db Arround the World
5 Ktb/Db Goblet Good Morning
10 Ktb/Db Goblet Squats
15 Ktb/Db Russian Swing
https://www.youtube.com/watch?v=klUpHGRlD2g
Strength
12,5″: Hip Thrust
12,5′ E2,5MOM (5X)
10 @ ktb/Db
+30″” Top Position Hold
*2″” pause at top
*subir a carga a cada round
*mxs tempo 30X1
https://www.youtube.com/watch?v=29OfN4ztW_g
Metcon
14′: Jumping Plank Metcon (AMRAP – Reps)
E14MOM (14X)
First Minute:
45″ Jumping Jacks
15″ rest
Second Minute:
40″ Plank
20″ rest
REPEAT.
Jumping Jacks
https://www.youtube.com/watch?v=PBHUfBzxczU