3 rounds for quality
30 sec Samson stretch L
30 sec Samson stretch R
15 Slow Overhead Squat (PVC)
10 Bodyweight slow cossacks squat (5/side)
10 Alt Standing straight leg raise "
EMOM 10 min
10 burpees
20 sec plank hold
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Activation / Potentiation EMOM 12min 20 Glute bridge 16 Push press 8/8 10 Goblet bulgarian split squat 5/5 MetCon 3x AMRAP 4min AMRAP 4min 16 one arm thrusters 8/8 (moyen) 16 Hang Muscle Clean 8/8 (mo
Activation / Potentiation 3 supersets of 20 right arm bent over row bench supported (moyen) 20 right arm floor press (moyen) 20 left arm bent over row bench supported 20 left arm floor press MetCon Fo