01/05/2020

EQUIPMENT WORKOUT:

🔷 WARM-UP 3 sets of:

SU x 30s Or jumping jacks x 30 s

side plank x 30 s / côté

TRX scap pull-upsx 8 reps or KB pro traction x 8 reps (coude verouillés)

goblet squat x 8 reps @ 2 s pause en bas

🔷A. 3 sets of:

-goblet squat X 20 reps @ 2211 (2 s descente, 2 s pause en bas)

-renegade rowx 10 reps (5/côté)

-bent over Y raises 15 reps @2111(2 descente, 1 s pause en bas, 1 s maintiens en haut)

🔷 B. EMOM for 18 min ( 6 rounds)

min 1: Burpee over db x 8 à 10 reps

Min 2: single arm KB / db thrusters x6 reps / côté

Min 3: arch rocks x 20 reps

NO EQUIPMENT WORKOUT:

utiliser un sac à dos lesté pour remplacer KB / DB

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