08/05/2020

🔷 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 reps @ 2111 (2 s descente, 1 s pause en bas)

- table row x 6 à 8 reps @20X1

-bent over T raises 15 reps @2111(2 descente, 1 s pause en bas, 1 s maintiens en haut)

petit poids de 1 à 2 kg

rest 1 '30

🔷 B. EMOM for 18 min ( 6 rounds)

min 1: back pack push press x 15 à 20 reps

Min 2:backpack burpee + deadlift x 8 à 12 reps

Min 3: pistols x 8 à 12 reps

Scaled:

pistols : 8 à 12 cossacks squats

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