Warm up
- 15/15 Patrick step up
- 25 Tib Raises
- 25 Calf Raises
- 10/10 ATG Split Squat
- 10/10 Cosack Squats
- CrossOver Shoulder
- 5 / 5 / 5 Shoulder PVC : PT / Alt PT
Force
Pull Up :
- 3 x 4 @ 20kg 90" rest
EMOM 5'
- 15 Cyclist Squat @ 20kg KB
- 9 Dips Matador
- 12 Romanian Deadlift (DEF :20kg) @50 kg
- 9 Abs Roll On Knee
Calisthenics
- HandStand 10'
- 3 x 6 Pseudo Push up
Extras
Halerophilie
Clean & Jerk
- Emom 20' 1 clean & Jerk
- Départ 65 kg + 1kg la minute