TASK 1: WARMUP
3 Rounds
. 5 inch worm
. 10 high knees
. 15 lateral hops
TASK 2: STRENGTH
A. Superset A1, A2 For 3 Rounds
A1. 8 Bulgarian Split Squats
A2. 15 Good Mornings
B. Box Step Up
(One foot on the box)
10 reps, 3 sets
C. Superset C1 & C2 for 3 Rounds
C1. 20 Leg Curls
C2. 20/side Side Leg Raises
D. Bench Dips
5 Rounds (30s on : 30s off)
TASK: CORE
Inchworm into 5s Hollow Hold
5 reps, 5 sets
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
