Endurance
Team of 2 ( I go you go )
100 Rounds
3 Air squat
2 x 10M shuttle
1 pull up
Time cap : 45-minutes
Bonus work :
A. Ball slam into Box jump
5 sets , 3 reps
B. D ball bear hug
4 sets , 30M
C. Single leg Deadlift
4 sets , 8 /side
E. 21s biceps curl
2 sets
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
