🔷 WARM-UP : 3 rounds of : - 15 air squats - 10 sit-ups - 5 push-ups * 🔷 SKILLS : RENFO DEFI PUSH-UPS : 💥 Every 30sec : 1/2/3/4/5/.../echec Exemple : - 1 push-ups - 30sec rest - 2 push-ups - 30sec rest - 3 push-ups - 30sec rest -... Jusqu'à echec push-ups 🔸Un break de 5sec max est toléré entre chaque push-ups, servez vous en dans votre stratégie 💪🔥 * 🔷FOR TIME : 🔸100 air squats 🔸75 lunges 🔸50 V-ups 🔸25 burpees 🔸50 V-ups 🔸75 lunges 🔸 100 air squats 💡GESTION DE L'EFFORT💡
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