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
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REST 2 MIN
- 30 THRUSTERS WITH OBJECT @20/15KG
-
10 BODY ROW (TABLE)
ACCESSORY
-
4 SETS
- 20 TOES TOUCHES
-
45-60 SEC /ELBOW SIDE PLANK
La version complète
