WARMUP
3-minutes any machine (easy pace )
Task 1: strength
A. Deadlift
5 sets , 5 reps
B.Superset x 5 Rounds
3 Bench press
3 weighted pull up
Rest 1-2-minutes
C. Supersets x 4 Rounds
8 Barbell Row
3 weighted Dips
Task 2: Conditioning
Alternate Every 90-Seconds x 8 Rounds ,
Rest 90-Seconds
A. Amrap x 90-seconds
22 Wallball
Amrap Box jump over
B. Amrap x 90-Seconds
75DUs
Amrap Sit up
Task 3: Core
Emom 6-minutes
1: 25s/side side plank
2: 30 toes touch
Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u
Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er
Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal
