🔷 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 : TABATA (20" effort - 10" rest) : -push-ups or knee push-ups -air squat *alterner les 2 exercices TABATA 2: -sit-ups -step-ups *alterner les 2 exercices MATERIEL A. 10 rounds of pistols x 10
WARM-UP 4 sets of: 10 good morning 5 inchworm to push-ups MATERIEL A. Every 90 sec for 18 min (3 sets) of: station 1: KB / DB RDL x 10 reps @30X1 station 2: KB / DB reverse lunges x 20 reps alternées
WARM-UP 4 sets of: -jumping jack x 30 reps - glute bridge x 20 reps alternées - push-ups to down dog x 5 reps MATERIEL AMRAP 20 min 3 devil's press 3 burpee over DB 10 V-ups 6 devil's press 6 burpee o