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Exercises

Set 1: 1 round
ECHAUFFEMENT - L-FLY Gauche (0.5)
ECHAUFFEMENT - L-FLY Gauche (0.5)
8 reps
Pause
40 seconds
ECHAUFFEMENT - L-FLY Droit (0.5)
ECHAUFFEMENT - L-FLY Droit (0.5)
8 reps
Pause
40 seconds
L-FLY Gauche (1.0)
L-FLY Gauche (1.0)
8 reps
Pause
20 seconds
L-FLY Droit (1.0)
L-FLY Droit (1.0)
8 reps
Pause
20 seconds
L-FLY Gauche (1.0)
L-FLY Gauche (1.0)
8 reps
Pause
20 seconds
L-FLY Droit (1.0)
L-FLY Droit (1.0)
8 reps

Set 2: 1 round
Transition
2 minutes

Set 3: 1 round
Rowing Cable
Rowing Cable
45 reps
Pause
30 seconds
Rowing Cable
Rowing Cable
45 reps
Pause
30 seconds
Rowing Cable
Rowing Cable
45 reps
Pause
30 seconds
Rowing Cable
Rowing Cable
45 reps

Set 4: 1 round
Transition
2 minutes

Set 5: 1 round
ECHAUFFEMENT - Elevations Laterales (0.5)
ECHAUFFEMENT - Elevations Laterales (0.5)
10 reps
Pause
30 seconds
ECHAUFFEMENT - Elevations Laterales (1.0)
ECHAUFFEMENT - Elevations Laterales (1.0)
6 reps
Pause
40 seconds
Elevations Laterales (1.5)
Elevations Laterales (1.5)
12 reps
Pause
30 seconds
Elevations Laterales (1.5)
Elevations Laterales (1.5)
12 reps
Pause
30 seconds
Elevations Laterales (1.5)
Elevations Laterales (1.5)
12 reps
Pause
30 seconds
Elevations Laterales (1.5)
Elevations Laterales (1.5)
12 reps

Set 6: 1 round
Transition
2 minutes

Set 7: 1 round
ECHAUFFEMENT - Rowing Un Bras (Gauche & Droit) (2.0)
ECHAUFFEMENT - Rowing Un Bras (Gauche & Droit) (2.0)
8 reps
Pause
20 seconds
ECHAUFFEMENT - Rowing Un Bras (Gauche &droit) (2.5)
ECHAUFFEMENT - Rowing Un Bras (Gauche &droit) (2.5)
8 reps
Pause
40 seconds
Rowing Un Bras (gauche) (+4,0)
Rowing Un Bras (gauche) (+4,0)
12 reps
Pause
20 seconds
Rowing Un Bras (droit)
Rowing Un Bras (droit)
12 reps
Pause
20 seconds
Rowing Un Bras (gauche)
Rowing Un Bras (gauche)
12 reps
Pause
20 seconds
Rowing Un Bras (droit)
Rowing Un Bras (droit)
12 reps
Pause
20 seconds
Rowing Un Bras (gauche)
Rowing Un Bras (gauche)
12 reps
Pause
20 seconds
Rowing Un Bras (droit)
Rowing Un Bras (droit)
12 reps

Set 8: 1 round
Transition
2 minutes

Set 9: 1 round
Pull Over (3.5)
Pull Over (3.5)
14 reps
Pause
30 seconds
Pull Over (3.5)
Pull Over (3.5)
14 reps
Pause
30 seconds
Pull Over (3.5)
Pull Over (3.5)
14 reps
Pause
30 seconds
Pull Over (3.5)
Pull Over (3.5)
14 reps

Set 10: 1 round
Transition
2 minutes

Set 11: 1 round
Elevations Frontales (+2,5)
Elevations Frontales (+2,5)
12 reps
Pause
30 seconds
Elevations Frontales (+2,5)
Elevations Frontales (+2,5)
12 reps
Pause
30 seconds
Elevations Frontales (+2,5)
Elevations Frontales (+2,5)
12 reps
Pause
30 seconds
Elevations Frontales (+2,5)
Elevations Frontales (+2,5)
12 reps

Set 12: 1 round
Transition
2 minutes

Set 13: 1 round
ECHAUFFEMENT - Ecarté Couché (1.5)
ECHAUFFEMENT - Ecarté Couché (1.5)
14 reps
Pause
30 seconds
ECHAUFFEMENT - Ecarté Couché (2.0)
ECHAUFFEMENT - Ecarté Couché (2.0)
10 reps
Pause
40 seconds
Ecarté Couché (3.0)
Ecarté Couché (3.0)
12 reps
Pause
30 seconds
Ecarté Couché (3.0)
Ecarté Couché (3.0)
12 reps
Pause
30 seconds
Ecarté Couché (3.0)
Ecarté Couché (3.0)
12 reps
Pause
30 seconds
Ecarté Couché (3.0)
Ecarté Couché (3.0)
12 reps


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