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16/04/2020



ūüĒ∑ WARM-UP 3 sets of:

30 second plank

30 seconds of Jumping Squats

30 second Wall Sit Hold

30 s scaled hold (15 s / c√īt√©)



Every minute, on the minute, for 12 minutes (4 sets) of:

Station 1: 15 à 20 Smurf Jacks

Station 2: 15 à 20 Backpack bearhug Squats OR 20 Air Squats

Station 3: 45 seconds of Max Reps Burpee Over an Object


scaled : réduire le nombre pour avoir finis en 45 s maximum


puis tout de suite derrière:

3 ROUNDS FOR TIME:

20 Smurf Jacks

20 Backpack Squats

10 Burpees Over an Object


TIME CAP: 12 min

scaled :

12 Smurf Jacks

12 Backpack Squats

6 Burpees Over an Object


Every 90 seconds, for 12 Minutes (2 sets) of:

Station 1: 30 seconds of prisoner single leg good morning (chaque jambe) @32X1 (3 s descente, 2 s en bas )

Station 2: 30 seconds of Single-Arm Backpack/Object Row (chaque bras) @ 2111

Station 3: 45-60 seconds of Reverse Snow Angels (lent et controlé)

pour accentuer la difficulté, prendre des petits poids de 1 kg (bouteille d'eau)

Station 4: 45-60 seconds of plank



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ūüĒ∑ WARM-UP 3 sets of: SU x 30s Or jumping jacks x 30 s side plank x 30 s / c√īt√© push-up x 5 reps backpack bear hug squat x 810reps @ 2 s pause en bas ūüĒ∑A. 3 sets of: -backpack reverse lunges X 20

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