WARMUP
. 400m run
. 60s push up position
. 30s dead hang hold
TASK 1: STRENGTH
A. EMOM x 8 mins
. Min 1: 8 bench press
. Min 2: 8 strict chin up
B. 3 Rounds
. 15 DB pullover
. 15 dips
Rest 90s
TASK 2: CONDITIONING
EVERY 5 mins x 4 rounds
3 rounds
. 12 deadlift 225/155 lbs
. 6 lateral burpees over bar
. 25 D.U
TASK 3: CORE
SUPERSET FOR 3 ROUNDS
. Landmine twist
. 25s side plank
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
