TASK 1: WARMUP
30s on : 30s off
. High knees
. Sit ups
. Wall sit
Rest 1 min, then repeat on more time
TASK 2: POWER
5 rounds
. 3 kneeling jumps
. 30s max glutei bridges
1 min rest
TASK 3: STRENGTH (LOWER BODY)
A. Back squat
10 rounds x every 90s
Build up for 2 reps
B. Back rack lunges OR DB lunges
3 sets, 8/side
TASK 4: CONDITIONING
AMRAP 8 mins
. 8 DB box step up 24/20”
. 16 Air squats
TASK 5: CORE
Weighted sit ups
100 reps
Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
