WARMUP
5 mins AMRAP
. 20 glute bridges
. 10s/side plank
Rest 30s
TASK 2: STRENGTH
A. Deadlift
. Every 10s = 1 rep, 10 reps
Rest 2 mins
. Every 20s= 1 rep, 10 reps
Rest 2 mins
. Every 30s= 1 rep, 10 reps
B. One arm DB chest press
4 sets, 6/side
C. Barbell row
4 sets, 6 reps
D. Superset x 3 rounds
. 8 pull over
. 12 DB fly
TASK 2: ACCESSORIES
A. Banded row
3 rounds, 30s
B. Superset x 4 rounds
. 30 face pull
. 20 tricep push down
. 10 bicep curls
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
