7 Jan
Warm up
20/15 cal any machine
20M Bear walk
2 Rounds
5/side bottom up press
2 wall climbing
Strength :
A. Bench press
Find heavy 5 reps @ 15-min , include warm up
B. DB row
4 sets , 8 reps @ heavy
C. Dual KB snatch
Find in 10-minutes window 3 reps max
Accessories :
Plate grip farmer hold
Tabata (20 sec on 20 sec off )
Midline :
3- 5 sets
15 Weighted hollow rack
30 seconds Weighted hollow hold
Rest 30-60 seconds
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