WARM-UP : 3 rounds of : DB good morning x 10 reps @3111
plank DB pull thorugh x 10 reps
hollow rocks / tuck ups x 10 reps
MATERIEL
RENFO:
3 Sets For Quality:
15 Romanian Deadlifts @2111 Tempo
25 Sit-ups
* rest 1 min
FOCUS: contraction sur chaque mouvement , pas de vitesse !
CONDITIONING:
6 rounds of:
renegade row x 8 reps
alterning DB hang clean and jerk x 16 reps
leg lift + hip extension x 8 reps
*renegade row => 1 rep = (1 push-up + 1 row +1 push-up + 1 row, other side)
SANS MATERIEL
WARM-UP : 3 rounds of : prisonner good morning x 10 reps @3111
shoulder taps x 10 reps
hollow rocks / tuck ups x 10 reps
MATERIEL
RENFO:
3 Sets For Quality:
25 glute bridge @2111 Tempo
25 Sit-ups
* rest 1 min
FOCUS: contraction sur chaque mouvement , pas de vitesse !
CONDITIONING:
6 rounds of:
push-ups + shoulder tap x 8 reps
Box jump x 16 reps
leg lift + hip extension x 8 reps
*push-ups + shoulder taps => 1 rep = (1 push-up + 1 tap +1 push-up + 1 tap, other side)