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