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)
Extension + Isometric
8′ Extension + Isometric
Tabata
Hip Extension
Then
Max Back Plank Hold in 4′
Metcon
26′: Metcon (AMRAP – Reps)
E2MOM (12x)
1.10/10 Object Bent Over Row + 10 Pull Over + 10 Bench Dips
2. Max Object Sumo Deadlift High Pull
3. Max Object Swing
4. Max Object Thruster
Rest 1′
* Descanso de 1′ depois de 1 rodada em cada movimento