I) WARM UP AND SKILLS
A) ARTICULAR WARM UP
Osteo Articulaire général + Mobility Banded
FIX YOUR WRIST #poignetsenferforgé
B) WARM UP
3 Minutes Ski Erg Easy Pace
Then
3 rounds
10 Push ups
10 Banded Pull appart
20 secondes Handstand Hold Box
C) SKILLS
5 Minutes Skills HSPU
Pour les Elites, correction technique et optimisation du mouvement
#personnenestparfaitsauffraser
II) WORKOUT OF THE DAY
#obligatoire

“GYM SESSION”
STRENGTH PART
Every 30 sec for 8 min
1 Eccentric HSPU
Add deficit if it’s too easy
Add Plates If you can’t control all range of motion
SKILL PART
FOR 10 minutes
ELITE : Learn Free HSPU, build a set of that
INTER : HS HOLD + HSPU Bottom position
Tu peux utiliser un mur si trop difficile
Beginner : Hands on HSPU and BOX HSPU or Pike press
METCON
METCON : Death by DUHSPU
EVERY minutes until fail
25 double under + 1 HSPU
ADD 1 HSPU EVERY MINUTE
Elite : Deficit HSPU 2×20 kil each side
Inter = HSPU Kipping
Beginner = Pike press
Finisher for quality
4 rounds : 20 Banded pull appart + 20 low banded row
AFTER PARTY
Shoulder strength and mobility exercice 3 Minutes
AFTER PARTY

Massez vous et faites ou construisez votre routine de récup prenez le temps de faire un bon cooldown, un peu de marche, d’AB, buvez et mangez ! c’est Primordial pour votre progression !
SESSION 2
#Optionnal #Competitor

CONDITIONING
#Team #cardio

TEAM OF 3
21 RELAYS
10/8 CAL ASSAULT BIKE
15 RELAYS
10/8 CAL SKI
8 BURPEES BOX JUMP OVER
9 RELAYS
4 BAR MUSCLE UP
8 DUMBELL SNATCHES 22,5/15
SHIELD ACCESSORY
#renforcement

10 ROUNDS FOR QUALITY
10 INCLINE DUMBELL PRESS
10 INCLINE CHEST SUPPORT DUMBELL ROW
10 GHD SIT UPS
10 GHD REVERSE HYPER