Renforcement musculaire : Gym
4 rounds
3 dips excentriques (5-6sec)
6-9 deficit push ups
20-30sec maintien en haut des anneaux/box
3 rounds
10 side plank arm raise
10-15m seal walk
5 single leg toes to bar/jambe
Metcon
E3mom 12min
14/18 cal row/ski
remaining time: max box step over (22,5/15)
1 min rest