inchworm to push ups x 5 reps
step-ups x 10 reps
single arm DB push press x 5 reps / côté
single arm DB / KB thrusters x 6 reps / bras OU plate thrusters
burpee box setp-ups x 9 reps
V-ups x 12 reps
Pause jump squats x 15 reps
burpee box setp-ups x 9 reps
V-ups x 12 reps
core finisher: 2 sets of:
L crunch x 30 reps @1010
reverse crunch x 25 reps @ 2020
rest 1 min
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