WARM-UP: 8 min effort
DB good morning x 10 reps OU prisonner good morning x 10 reps
reverse lunges x 10 reps
plank DB pull through x 10 reps OU tall plank scap circles x 10 reps
A. AVEC MATERIEL: AMRAP 15 min
single arm bent over row x 5 reps OU bent over plate row x 5
single arm DB devil presses x 5 reps OU burpees ground to overhead x 5 reps
single arm DB oh reverse lunges x 5 reps OU plate overhead reverse lunges x 5 reps
1 série côté droit puis 1 série côté gauche
DB goblet squat jump x 10 reps OU plate squat jump x 10 reps
A'. SANS MATERIEL: AMRAP 15 min
bodyweight bent over row x 10 reps OU Table row x 5 reps
single leg glute bridge x 5 reps / jambe
jump lunges x 10 reps
prisonner squat jumps x 10 reps
B finisher: 2 sets of:
explosive bulgariajn split squat x 8 reps
bulgarian split squat x 8 reps @ 3111
rest 1 min après chaque jambe