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
Strict Press :
- 3 x 3 @ 50 Kg - 90" Rest
EMOM 5'
- 8 ATG Split Squat @10kg Dbs
- 3 Chest to bar dynamique
- 15 Hip Thrust avec DB 15kg (surélever 2 crash pad)
- 6 TTB Strict Bar
Calisthenics
- HandStand 10'
- Free Hspu 5'
- 10 Tuck Hold To Hand Stand To Tuck
Extras
Cardio
Run : 5k