🎉 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
Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u
Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er
Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal
