Mercredi week 3
May 13, 2025_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
- 5 x 3 Back Squat @95kg 90" Rest
Emom 5' chaques
- 2 Banded Mu Bar
- 16 Swing KB Russe
- 7/7 Archer Push Up
- Tuck Hold 10 - 15"
Calistenics
- HandStand 10'
- 5 x 2 Front Lever Bascule
_03
Extras
TimeFrame:
Entre 30 minutes et 1 heure
Cardio au choix
Row 3 x 1km
Run 5km
Bike 15km
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