Cardio 4 minutes 1x
Bas du dos 10 minutes 1x
Abs 10 minutes 1x

3 sessions de TBC

Session 1 : Bridge 40 reps ; AB bikes 20 reps ; Planche 1 minute ; Straight legs sits up 20 reps ; AB bikes 20 reps ; Sumo squat 20 reps ; Single leg hip raise 20 ; Squat 40 reps ; Planche 2 minutes

Session 2 : Single leg hip raise 20 reps ; Sumo squat 30 reps ; Triceps dips 20 reps ; Donkey side kick 20 reps ; Weighted squat clean press 20 reps ; Curl 30 reps ; Single leg hip raise 30 reps ; Donkey side kick 50 reps ; Standing butterfly 40 reps

Session 3 : Donkey kick 20 reps ; Sumo squat 30 reps ; Straight legs sits up 10 reps ; Bridge 80 reps ; Arms extension 30 reps ; Donkey side kick 25 reps

Marche : 7.2km