TASK 1: WARMUP
30s on : 30s off
. High knees
. Sit ups
. Wall sit
Rest 1 min, then repeat on more time
TASK 2: STRENGTH (UPPER BODY)
A. Superset for 4 rounds
. 10/side one arm DB row
. 20 tricep dips
B. Superset for 4 rounds
. 10/side one arm DB chest press
. 20 DB bicep curls
C. Pull-up OR Seated banded lat pulldown
Max for 30s x 5 rounds
Rest as needed
TASK 3: CONDITIONING
. 50 Devil presses
. 25 Burpees
. 50 DB Power clean
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
