_01
Warm Up
TimeFrame:
Entre 10 - 15 minutes
Bas du corps
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
Haut du corps
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
_02
Workout
TimeFrame:
Entre 25 - 40 minutes ( avec la force )
Force
- 3 x 3 Pull Up @20kg
Emom 5' chaques
- 12 Cyclist Squat @20kg
- 8 Dips Matador
- 12 Romanian Deadlift Def(20kg) @50kg
- 6 Abs Roll on knee
Calisthenics
- HandStand 10'
- Ring Mu Strict Emom 5' 1 Reps
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Haltérophilie
- Every 15' x 5' @ 40kg
- Every 20" x 5' @ 45kg
- Every 30" x 5' @ 50kg
- Every 45" x 5' @ 55kg
- Emom 5' @ 60kg +1kg par minute