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
