50 Burpees

100 SU
50 Squats
100 SU
50 Pompes
100 SU
50 DB Thruster
100 SU
50 Tractions
100 SU
50 Dips
100 SU
50 DB Swing
100 SU
50 Sit-up
100 SU

500 SU
250 Plank tap
200 Mountain Climbers
150 Squats
100 Pompes
50 Sit-up
Toutes les 2 min = 5 burpees

On the minute – for as long as possible

7 DB Goblet Thruster
7 DB Alternating power snatch
7 Burpees
After 10 Rounds, add 1 rep to each movement

250 Burpees:
Every 25 reps = 12 squats, 8 Sit-ups, 4 Push-ups

100 DU / 200 SU
80 Sit-ups
60 Push-ups
40 Wall-balls
20 Box jumps
40 Wall-balls
60 Push-ups
80 Sit-ups
100 DU / 200 SU
50 Air squats
50 Sit-ups
25 Push-ups
25 Burpees
100 Step-ups
25 Burpees
25 Push-ups
50 Sit-ups
50 Air squats

500 Step-ups:
Every 50 Reps = 10 Push-ups, 10 Sit-ups, 10 Back extensions

100 Rounds:
1 burpee + 2 Ground to overhead + 3 Sit-ups + 4 Step-ups

For Time:
400 DU / 800 SU
300 Air Squats
200 Sit-ups
100 Hand release Push-ups
50 Burpees
Split reps as you wish

For time :
250 DU / 500 SU
200 Lunges
150 Sit-ups
100 Push-ups
50 Burpees
Split reps as you wish

Module 1
TABATA
8 Rounds : 20" planche coude + 10" planche lateral
8 Rounds : 20" Back lunges + 10" Squats

Module 2 = AMRAP 12'

2,2,2,2 + 4,4,4,4 + 6,6,6,6….
Burpees
Air squats
Push-ups
Hip raises

Module 3
TABATA
8 Rounds : 20" Climbers + 10" Arc hollow
8 Rounds: 20" Jumping lunges + 10" REST

CARDIO

- Jumping Lunges
- Jumping Squat
- Montées de Genoux
- DU
- Jumping Jack
- Climbers
- Burpees
- Box Jump
- Row
- Skierg