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
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
