Une séance complète à faire à la maison
WARM UP
A. EMOM 6′
-
1. 30 SEC JUMPING JACK+ 10 SQUATS
-
2. 30 SEC KNEES UPS + 2-3 WALL CLIMB
B. 1 SET
SINGLE LEG FROG STRECTH
10 REPS/SIDE
STRENGHT
- 5 SETS
- 3 SEATED VERTICAL JUMP
-
6 DEPHT JUMP FOR MAX VERTICAL
REST 2 -3 MIN BETWEEN SET
METCON
EVERY 3′
-
5 ROUNDS
- 20 PISTOLS ALT
-
10 HSPU STRICTS//HSPU KIPPING//PIKE UP
ACCESSORY
- 6 LEGS LEVER+HIP RAISES
- 30-45 SEC HOLLOW HOLD
-
REST 60 SEC
La version complète
