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
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4