🔷 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
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
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