
Warm up
3 rounds
45sec panther walk
30sec shoulders tap
15sec hold push ups 90°
Renforcement musculaire
Emom 8min
Min 1 : 20s flutter kicks + 20s hollow rocks + 20s single leg VUp
Min 2 : Rest
3 rounds
30s side plank arm rotation R
30s side plank arm rotation L
30s Russian twist
30s Rest
3 rounds
30s arch hold
30s Rest
Metcon
Amrap 5 min
12 tirages inversé (sous la table)
12 sumo deadlift high pull
1min rest
Amrap 5 min
200m run (ski/row)
15 step ups/dynamic steps ups
1min rest
Amrap 5 min
12 tirages inversé (sous la table)
12 sumo deadlift high pull
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