Warm up
AMRAP 9min
10 cossack squats
10 groiners
10 kneeling to stand
Renforcement musculaire
EMOM 12min
Min 1 : Max single leg box squats G
Min 2 : Max single leg box squat D
Min 3 : Max glute bridge
EMOM 12min
Min 1 : Max split squats G
Min 2 : Max split squat D
Min 3 : Max reverse nordic curl
Metcon
50-40-30-20-10
DU
Air squats
DB / KB deadlift
After Party
AMRAP 2min
Max calves extension