200 m run
10 air squats
5 push-ups
- Pendant 10min (soit 20 rounds), toutes les 30sec : faire de 1 à 10 hand release push-ups (stricts ou sur genoux)
9 burpee
9 barbell front racked lunges OU DB/KB front racked lunges (sur place)
9 goblet KB/ DB step-ups OU Barbell step-ups
9 burpee
9 hollow rocks ou tuck ups rocks
9 step-ups
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