🔷 WARM-UP : 2 rounds of : - 12 lunges - 20 jumping jack - 2 wall climb
🔷 SKILLS : 🔸EMOM 12'00 : 4 rounds : - minute 1 : 40sec de down ups - minute 2 : 2 à 5 wall climb
si trop difficile hanstand hold on box x 30 s - minute 2 : 15 à 25 hollow rock or bent hollow rocks
🔷 FOR TIME : - 50 air squats - 50 V-ups - 50 burpees - 2'' REST 🧘♀️ 🧘♂️ - 50 air squats - 50 V-ups - 2'' REST 🧘♀️ 🧘♂️ - 50 air squats
WARM-UP: 3 rounds of air squat x 15 reps tall plank scap circles x 10 reps / côté arch up + push-ups x 5 reps A. E2MOM x 5 sets of: seated vertical jump x 6 à 8 reps wall sit x 30 s B. 3 rounds of: -
WARM-UP arms sequence wrist sequence puis 2 rounds of : push up to down dog x 5 reps hollow hold x 20 s OU tuck up hold A.STABILITY / CORE => 4 sets of: floaters (back to wall) x 20 s practise OU bac
🔷 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