Warm up
3 rounds
10 jumping groiners
10 up down
10 box step down
Renforcement musculaire
2x10 squats pieds serrés
4 x 4 tempo pistols/jambe (3sec down) → sur un banc sinon
Accumuler 3min de single leg chair/jambe
Metcon
Amrap 12min
10 burpees
20 front squat (DB, sac à dos, plate, barre 25/40kg)