Warm up
EMOM 12min
Min 1 : 45sec Moutain climber
Min 2 : 45sec Russian twist
Min 3 : 45sec shoulders tap
Min 4 : 45sec Deadbug
Renforcement musculaire
4 rounds
6-8 Tempo push ups (deficit/lesté) 3sec descente - 1sec pause en bas
1min max biceps curl (sac à dos + balais/DB)
1min max Skullcrushers (sac à dos/DB)
1min rest
Metcon
6-5-4-3-2-1
Wallclimb
10-20-30-40-50-60
Double under
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