Endurance
A. For Time
Assault bike 100/80 cal
Rest 3-minutes
B. For Time
1600M Run
Rest 3-minutes
C . For time
3 Rounds
30 sit up
20 toe touch
10 toes to ring
Bonus work :
A.Bench press
3 sets , 8 reps
B. Supersets x 3 Sets
15 Cable lat pull down
15 cable tricep extension
C Cable cross over
3 sets , 15 reps
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
