🔷 WARM-UP : 2 rounds of : - 200m run - 10 lunges - 5 push-ups - 100m run - 10 lunges - 5 push-ups * 🔷 SKILLS : CARDIO : 💥 8 rounds sprint of : - 6 jump squats - 6 jumps par dessus un object - 6 burpees box (ou object) jumps - 2'00 REST 🧘♀️ 🧘♂️ * 🔷FOR TIME : 10/9/8/7/.../2/1 🔸Gobelet squats 🔸Push ups 🔸Sit-ups 🔸Unilateral strict press (db, kb, sac, pack d'eau,...)
WARM-UP: 3 rounds of air squat x 15 reps tall plank scap circles x 10 reps / côté arch up + push-ups x 5 reps A. E2MOM x 5 sets of: seated vertical jump x 6 à 8 reps wall sit x 30 s B. 3 rounds of: -
WARM-UP arms sequence wrist sequence puis 2 rounds of : push up to down dog x 5 reps hollow hold x 20 s OU tuck up hold A.STABILITY / CORE => 4 sets of: floaters (back to wall) x 20 s practise OU bac
🔷 WARM-UP 3 sets of: SU x 30s Or jumping jacks x 30 s side plank x 30 s / côté push-up x 5 reps backpack bear hug squat x 810reps @ 2 s pause en bas 🔷A. 3 sets of: -backpack reverse lunges X 20