Une séance complète à faire à la maison
WARM UP
3 ROUNDS
-
5 KNEELING JUMP
- 30 SEC KNEES UPS
-
30 SEC FRONT PLANK
STRENGHT
- 8 X 4 SEATED JUMP AS HIGH AS POSSIBLE
- 9 X 10 SEC MAX REPS GLUTE BRIDGE
METCON
- AMRAP 7 MIN
10 SIDE PLANK ROTATIONAL/SIDE
50 LATERAL HOPS OVER STICK
12 SPIDER MAN PUSH UPS
REST 3 MIN
- AMRAP 5 MIN
10 SIDE PLANK ROTATIONAL/SIDE
50 LATERAL HOPS OVER STICK
12 SPIDER MAN PUSH UPS
REST 3 MIN
-
AMRAP 3 MIN
10 SIDE PLANK ROTATIONAL/SIDE
50 LATERAL HOPS OVER STICK
12 SPIDER MAN PUSH UPS
ACCESSORY
- BENT OVER WY
- 3 x 12 WITH HEAVY BAGS
La version complète
