🔷 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: 3 rounds of air squat x 15 reps tall plank scap circles x 10 reps / côté arch up + push-ups x 5 reps A. E2MOM x 5 sets of: seated vertical jump x 6 à 8 reps wall sit x 30 s B. 3 rounds of: -
WARM-UP arms sequence wrist sequence puis 2 rounds of : push up to down dog x 5 reps hollow hold x 20 s OU tuck up hold A.STABILITY / CORE => 4 sets of: floaters (back to wall) x 20 s practise OU bac
🔷 WARM-UP 3 sets of: SU x 30s Or jumping jacks x 30 s side plank x 30 s / côté push-up x 5 reps backpack bear hug squat x 810reps @ 2 s pause en bas 🔷A. 3 sets of: -backpack reverse lunges X 20