Une séance complète à faire à la maison
WARM UP
A.EMOM 3 MIN
-
10 GLUTE BRIDGE
-
+ 15 IN AND OUT JUMPS
-
+ 10 SQUAT JUMPS
B. AMRAP 4 MIN
-
10 PLANK TOES TAPS
-
20 ALTERNATING LEG V UPS
-
10 ARCH HOLLOW UP
STRENGHT
-
FRONT SQUAT
-
EVERY 1MIN 30 10 REPS
-
WITH HEAVY BACKPACK
METCON
FOR TIME
- 50 AIR SQUATS +10 BURPEES
- 40 SIT UPS + 10 BURPEES
- 30 ALTERNATED LUNGES +10 BURPEES
- 20 GTOH ODD OBJECT@20/15KG+ 10 BURPEES
- 10 M BEAR CRAWL+10 BURPPES
- 20 SNATCH ODD OBJECT@20/15KG+ 10 BURPEES
- 30 ALTERNATED LUNGES +10 BURPEES
- 40 SIT UPS + 10 BURPEES
- 50 AIR SQUATS+ 10 BURPEES
ACCESSORY
HIP FLEXOR ENDURANCE
COMPRESSIONS 100 REPS FOR TIME
PIKE UP
SCALE TO ONE LEG AT A TIME
La version complète
