🔷 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 : 2 rounds of: 200 m run OU 30 mountain climber 5 inchworm 10 air squat MATERIEL AMRAP 20 min 400 m Run 20 Alternating Leg V-Ups 20 Push-Ups 400 m Run 20 KB OU DB Swings 20 Bent Over Rows (1
WARM-UP : 2 rounds of: 200 m run OU 30 mountain climber 5 box step-ups / côté 30 sec plank MATERIEL AMRAP 15 min 9 Box Jump Overs @ 60 / 50 cm 15 V-ups OU 20 weighted sit-ups 200 m run SANS MATERIEL
WARM-UP : 2 rounds of: 2 sets of: -BANDED GOOD MORNING x 15 reps @2111 (bande ou macnhe à balai) -hand release push-ups x 8 reps -box step-ups* x 5 reps / côté *utilise une chaise au besoin MATERIEL