WARMUP
EMOM X 6 mins
Min 1: 30s row
Min 2: 12 air squat
Min 3: 6 pushups
TASK 1: CONDITIONING
TEAM OF 3
. 3000 / 2600m row
. 150 SYNC air squat
. 90 ring dips
. 100 SYNC air squats
. 60 ring dips
. 50 SYNC air squats
. 30 ring dips
. 3000 / 2600m row
time cap : 50 min
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
