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

ACCESSSORY

HIP FLEXOR ENDURANCE
COMPRESSIONS 100 REPS FOR TIME
PIKE UP
SCALE TO ONE LEG AT A TIME

La version complète