Session 1

A/ Conditioning : Three parts of shit
1) 0-10min
500m row
20 MU bar
500m row

2) 10-20min
40 Wall ball shots (20lbs/14lbs)
40 C2B
40 Wall ball shots

3) 20-30min
80 T2B
Then max Distance HSW (ou shoulders touch)
– Séance inspirée de la programmation Invictus.

Session 2

A/ Metcon : Pyramide
100 DU
080 Kb russian swings (24kg/16kg)
060 Box jumps (60cm/50cm)
400m Run
020 Burpees target
400m Run
060 Box jumps
080 Kb american swings
100 Wall ball shots (20lbs/14lbs)
– Time cap : 40 minutes.