Kamon – Kamon Start
Warm-up
5′: Full Body Warm-up 2 (No Measure)
10 Giros de cabeça pra frente e pra trás
10 Giros de cabeça lado e outro
10 Giros de tronco
10 Braco e tronco pro lado e pro outro
10 Rotação de quadril
10 Rotação de joelhos pra dentro e pra fora
10 Rotações de tornozelos pra dentro e pra fora
10 Leg Swing pra dentro e pra fora
10 Bear Crawl para frente e para trás
10 Air Squat mãos acima da cabeça
20 High Knees
* Do as much you can do in the time given
Strength
10′: Metcon (No Measure)
In 10′
2′ Squat Hold
Then
3x
10 Ktb/Db Back Squats
10/10 Ktb/Db Lunges
Squat Hold https://www.youtube.com/watch?v=2IRnH8ygjXs
Back Squat https://www.youtube.com/watch?v=QmZAiBqPvZw
Kettlebell Front Rack Lunge https://www.youtube.com/watch?v=uImsgS-5P28
Metcon
25′: Metcon (10 Rounds for time)
E2,5MOM (10x)
For Time
8 Ktb/Db Squat Snatch
8 Ktb/Db Overhead Squat
8 Burpees
Dumbbell Squat Snatch https://www.youtube.com/watch?v=etK3OPjM3S4
Dumbbell Overhead Squat https://www.youtube.com/watch?v=azumEfnk-GI
Burpee https://www.youtube.com/watch?v=auBLPXO8Fww