Une séance complète à faire à la maison

WARM UP

A.1 SET
EVERY 1 MIN
1 BURPEE TOUTES 7s
EVERY 40s
1 BURPEE TOUTES 5s
EVERY 30s
1 BURPEE TOUTES LES 3s
AS LONG AS YOU CAN DO
1 BURPEE EVERY 2s

B. 2 ROUNDS
10/10 RDL
20s / SIDE BULGARIAN SPLIT SQUAT HOLD
5/5 RDL AIRPLANE

STRENGHT

LUNGES FRONT RACK BACKPACK
HEAVY AS POSSIBLE
10 X4/4
REST 60 SEC

METCON

FOR TIME
21 BURPEES + 1 ROUND DT
18 BURPEES + 1 ROUND DT
15 BURPEES + 1 ROUND DT
12 BURPEES + 1 ROUND DT
21 SQUATS HOPS OVER OBJECT + 1 ROUND DT
18 SQUATS HOPS OVER OBJECT + 1 ROUND DT
15 SQUATS HOPS OVER OBJECT + 1 ROUND DT
12 SQUATS HOPS OVER OBJECT + 1 ROUND DT

1 DT =12 DEADLIFT+9 HANG POWER CLEANS+6PUSH JERKS
20KG/15

ACCESSORY

SIDE LYING EXTERNAL ROTATION

3 X 12 / SIDE

La version complète