Une séance complète à faire à la maison

WARM UP

A.TABATA (20s ON / 10s OFF – 8 ROUNDS)
SIDE LUNGES
DOWNWARD DOG PUSHUPS

B. 1 SET
20 BIRD DOG

CORE

SIDE PLANK HOLD + LATERAL LEG RAISE

3 x 10-15 RAISES (each side)
(no rest)

METCON

AMRAP 11’

5 DONKEY KING
10 SQUATS JUMP
15 TUCK UPS
20 PUSH UPS

(REST=3’)

AMRAP 11’
5 WALL CLIMB
10 ALTERNATE REVERSE LUNGES
15 STRADDLE UPS
20 ELBOW TO HAND PLANK

ACCESSORY

3 SETS

30’’ LYING W HOLD (rest=30’’)
30’’ LYING Y HOLD (rest=30’’)
30’’ LYING M HOLD (rest=30’’)

La version complète