🎉 HAPPY B-DAY COACH BADER 🎉
WARMUP
. 20 air squats
. 10 oh squat
. 5 burpees box jump
TASK 1: CONDITIONING
TEAM OF 2
Every 20 mins x 2 rounds
. 30 snatch 135/95 lb
. 150 D.U
. 30 burpees box jump
. 150 D.U
. 30 bar muscle up
. 150 D.U
Warm up Specific warmup will be given in class Strength A. Power snatch + Ohs 8 sets , 1 + 1 rep B. Back squat 3 sets , 6 Reps @60% Conditioning : Team of 2 Amrap 25-minutes 30 20 10 Wall ball Ski er
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
