Une séance complète à faire à la maison

WARM UP

A.4 MIN
60s HIGH KNEES
60s SINGLE ARM PLANK SWITCHING EVERY 15 SEC

B. 2 ROUNDS
30s SCORPIONS
30s REVERSE PLANK GLUTE BRIDGE
30s PIKE PUSH UPS
30s PAUSE AIR SQUAT

GYMNASTIC

DEFICIT TEMPO STRICT HSPU/PIKE UPS

5 x 5

TEMPO 3s DESCENT / 2s PAUSE / 1s ASCENTION

METCON

AMRAP 3 MIN x 4
REST 2 MIN

30 THRUSTERS WITH OBJECT @20/15KG
10 BODY ROW  (TABLE)

ACCESSSORY

4 SETS

20 TOES TOUCHES
45-60 SEC /ELBOW SIDE PLANK

La version complète