Une séance complète à faire à la maison

WARM UP

A.1 ROUNDS

PUT SONG BLACK BETTY
JUMPING JACKS ALL ALONG AND
ANYTIME YOU HEAR BLACK BETTY
DO 1 BURPEE

2 SETS

STATIC
30s HS/PIKE HOLD
DYNAMIC
30s SCAP PUSH

METCON

TABATA  5 ROUNDS REST 1 MIN
SQUAT JUMP//SQUAT
SIT  UPS
GROUND TO OVERHEAD
PUSH UP
JUMPING LUNGES
BURPEES
OH SQUAT WITH STICK
TUCK UPS

ACCESSORY

POSTERIOR CHAIN
3 ROUNDS
60 SEC PRONE W HOLD
60 SEC QUADRUPED UNILATERAL HIP EXTENSIONS
60 SEC QUADRUPED FIREHYDRANTS

La version complète