WARM-UP :
Squat to stand x 10 reps
T hip opener x 1 min / côté
Puis 3 rounds of:
hollow rocks / tucks ups rocks x 15 sec
reverse lunges x 10 reps (5 /côté)
push-ups x 5 reps
MATERIEL
RENFO: 3 sets of
Contralateral Rear Foot Elevated Split Squat x 10 reps @31X1
30 sec rest entre les 2 jambes
goblet squat x 30 sec
rest 2 min
CONDITIONING:
21-15-9
KB thrusters
V-ups
burpee over KB
MATERIEL
RENFO: 3 sets of
Rear Foot Elevated Split Squat x 10 reps @31X1
30 sec rest entre les 2 jambes
wall sit march x 30 sec
rest 2 min
CONDITIONING:
21-15-9
squat jump (x2)
V-ups
burpee
tour 1: 42 squat jump, 21 v-ups, 21 burpee