🔷 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 : 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