I) WARM UP AND SKILLS
A) ARTICULAR WARM UP
Osteo Articulaire général + Mobility Banded
B) WARM UP
3 min run easy pace
Then 3 rounds
150 m Row pace @1000/800 cal per hour
8 Cal Assault Bike @55/50 RPM
4 Burpees Target

Skill of the Day
II) WORKOUT OF THE DAY
#obligatoire

AMRAP 6 MINUTES
40/35 CAL ROW
THEN
MAX ROUNDS
3 SANDBAGS OVER SHOULDER
6 BURPEES OVER THE ROW
REST 5 MINUTES
AMRAP 6 MINUTES
25 SANDBAGS OVER SHOULDER
THEN
MAX CAL ROW
REST 5 MINUTES
FOR TIME
6 ROUNDS
10 SANDBAG SQUATS
8 BURPEES OVER THE SANDBAG

AFTER PARTY
5 Minutes de Bird DOG
Quand on dit 5 minutes, c’est pas unbroken, travail au ressenti!!! Prends le temps sur le mouvement histoire d’être irréprochable, comme toujours 😉
SESSION 2
#Optionnal #Competitor
GYMNASTIQUE
#essentiel #Virtuosité

6 ROUNDS
30 SECONDES MAX PULL UPS STRICTS
30 SECONDES REST
30 SECONDES MAX DIPS
30 SECONDES REST
METCON

8 ROUNDS RELAY
TEAM OF 2
10 SQUAT SNATCHES 43/29
8 METRES HANDSTAND WALK
