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
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
