🔷 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: push-ups x 5 reps Good morning x 10 reps air squats x 15 reps FOR TIME 60-40-20 alterning DB snatch 30-20-10 burpee over DB FOR TIME (sans matériel) 60-40-20 jump squat 30-20-10
WARM-UP : 3 rounds of: half burpees x 5 reps plank db pull through x 10 reps / tall plank scap circles x 10 reps DB goblet lunges x 10 reps / air squats x 10 reps A. AMRAP 16 min single arm DB hang
WARM-UP : 4 rounds of : 3 half burpees 10 air squats 3 burpees 10 sumo squats A. Cycle de renfo hand release push-ups : - Pendant 10min (soit 30 rounds), toutes les 20sec : faire de 1 à 8 hand release