WARM-UP 3 sets of: 15 sec balance l-sit (fesses au sol)
12 goblet squat
6 push-ups to down dog
MATERIEL
A. RENFO: EMOM for 12 min (3 sets):
min 1: DB row (right arm) x 8 - 10 reps @ 2111
min 2: L -sit x en 20 à 30 sec (accumulées)
min 3: DB row (left arm) x 8 - 10 reps @ 2111
min 4: push-ups x 45 sec
B. AMRAP 3 min
-devil's presses x 10 reps
-V-ups /tuck ups x 10 reps
rest 2 min
AMRAP 3 min
-crush grip thrusters x 10 reps
-V-ups /tuck ups x 10 reps
rest 2 min
AMRAP 3 min
-crush grip burpee + clusters x 10 reps
-V-ups /tuck ups x 10 reps
rest 2 min
SANS MATERIEL
A. RENFO: EMOM for 12 min (4 sets):
min 1: reverse snow angels x 8 - 10 reps @ 2111
min 2: L -sit x en 20 à 30 sec (accumulées)
min 3 : push-ups x 45 sec
B. AMRAP 3 min
-burpee tuck jump x 10 reps
-V-ups /tuck ups x 10 reps
rest 2 min
AMRAP 3 min
-burpee + jump squat x 10 reps
-V-ups /tuck ups x 10 reps
rest 2 min
AMRAP 3 min
-burpee + 2 squat jump x 10 reps
-V-ups /tuck ups x 10 reps
rest 2 min