Une séance complète à faire à la maison
WARM UP
-
3 MIN JUMPING JACKS
-
EVERY 30 SEC 3/3 RDL SPLIT STANCE
-
30 SEC BIRD DOG (HOLD 3SEC)
B 2 SETS
-
10/10 RDL
- 20 SEC /SIDE BULGARIAN SPLIT SQUAT HOLD
-
10 BURPEES
STRENGHT
- PISTOL WITH HEAVY WEIGHT
- 5 SETS / LEG
- 1REP REST 15 SEC-20 SEC
- 1REP REST 15 SEC-20 SEC
- 1REP REST 15 SEC-20 SEC
- 1REP REST 15 SEC-20 SEC
- 1REP REST 15 SEC-20 SEC
- REST 2 MIN BETWEEN SETS
METCON
- AMRAP 5 MIN
- 20 DU/40 SU /40 LINE HOPS
8 V UPS - 5/5 CLEAN WITH OBJECT @20/15
REST 1 MIN
- AMRAP 4 MIN/ REST 1 MIN
- AMRAP3 MIN / REST 1 MIN
- AMRAP 2 MIN / REST 1 MIN
- AMRAP 1 MIN
ACCESSORY
- 5 ROUNDS
- 20 PUSH UPS /PUSH UPS ON KNEES
- 20 BAND PULL APART WITH TOWELL
REST AS NEED
La version complète