-mounrtain climber x 20 reps
-goblet lunges x 10 reps
-inchworm x 5 reps
- SA DB / KB thruster x 16 reps (8 / côté)
- SA DB / KB deadlift x 16 reps (8 / côté)
- box jump or step ups x 16 reps
- jump squat x 16 reps
- V-ups x 16 reps
- box jump or step ups x 16 reps
3 sets of:
- 45 à 60 sec plank
- triceps extensions x 12 à 16 reps
Rest 30 sec
WARM-UP : 2 rounds of: 200 m run OU 30 mountain climber 5 inchworm 10 air squat MATERIEL AMRAP 20 min 400 m Run 20 Alternating Leg V-Ups 20 Push-Ups 400 m Run 20 KB OU DB Swings 20 Bent Over Rows (1
WARM-UP : 2 rounds of: 200 m run OU 30 mountain climber 5 box step-ups / côté 30 sec plank MATERIEL AMRAP 15 min 9 Box Jump Overs @ 60 / 50 cm 15 V-ups OU 20 weighted sit-ups 200 m run SANS MATERIEL
WARM-UP : 2 rounds of: 2 sets of: -BANDED GOOD MORNING x 15 reps @2111 (bande ou macnhe à balai) -hand release push-ups x 8 reps -box step-ups* x 5 reps / côté *utilise une chaise au besoin MATERIEL