Warm up
10min footing léger
Puis 3 rounds
20m montées de genoux (retour footing)
20m talons fesses (retour footing)
20m A/R pas chassés
Rest 1min
Run
6x (400m fast / 1min marche)
Rest 3min
4x (400m fast / 1min marche)
10min footing léger
3min Stretching quads, ischios et mollets
Row, Bike erg, Skierg
3min tranquille
1 min Rest
Puis pour Max cal
10 x 1min ON / 1min OFF
3 min tranquille
Assault bike
3min tranquille
1 min Rest
Puis pour Max cal
10 x 30s ON / 30s OFF
3 min tranquille