Warm up :
4 sets
5m tall plank lateral crawl R : https://youtu.be/V8HZ9Y4rmi8
Rm tall plank lateral crawl L
rest 15 sec
10 air squat @20X0 tempo
rest 15 sec
5 prisoner googd morning : https://youtu.be/PTmc2k0s8Ic
5 single leg prisoner good morning R : https://youtu.be/HRnabB0e98c
5 single leg prisoner good morning L
rest 90 sec
A. 2 sets :
10min amrap @75% effort
1-1/4 cyclist air squats 12 reps : https://youtu.be/qPyqIafZWCE
Supine leg (lowering 3 sec) 12 reps : https://youtu.be/itxEOHo92Fg
1min burpees
rest 3min
10min amrap @75 effort
20 sec pike handstand hold : https://youtu.be/OSkwehnVcMQ
16 prisoner reverse lunge to knee lift 8/leg https://youtu.be/npwIeGSg3xI
200m run
rest 5min
Info : 1-1/4 squat : 1 rep = 1 descente en bas du squat, montée de 1/4 puis descente en bas à nouveau et remonter.