05/03/2021

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

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