🔷 WARM-UP 3 sets of:
30 s of running man line
30 seconds of alterning V-ups
30 second no push-up burpee
30 second of air squats
AMRAP 15 min:
10 backpack ground to overhead
15 v -ups
30 DU or 30 running man line
scaled :
V-ups: tuck ups
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RENFO: 4 sets of:
- 30 à 45 s of bent over fly (poids de 1 à 3 kg)
-30 à 45 s of flutter kicks OR bent hollow hold
-30 à 45 s of seated back pack press
Rest 1 min