Task 1 : Conditioning
Team of 2
A.Amrap x 12-minutes
50 Box jump over
25 T2B
Rest 5-minutes
B. Amrap x 12-minutes
20M HS walk
4 Rounds of Cindy ( 5 pull up + 10 pushup + air squat )
Rest 5-minutes
C. Amrap x 12-minutes
Max cal assault bike
Bonus work :
Strongman
A. Yoke carry
4 Sets , 30M @ heavy as possible
Rest as you needed
B. Sled push
4 sets , 15 M
Accessory :
DB shrug
3 sets , 12 reps
Supersets x 4 Rounds
10 Bird dog
10 Banded Dead bug
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
