Endurance :
Every 8-min x 4 Rounds
400M Run
10 inch warm ( chest touch the ground)
400M Run
30s D-Ball hold
Bonus work :
A. Seated Box jump
5 sets , 2 reps
B. Landmine twist in half kneeling
3 sets , 12/side
C.Supersets x 3 Rounds
8 banded kB swing
8/side Single leg Deadlift
E. Supersets x 3 Sets
10 DB hammer biceps curl
10 DB skull crusher
Here’s an idea💡:
You may complete all the bonus work from this week on Wednesday!
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
