TASK 1: WARM UP
2 ROUNDS
. 50 Jumping jacks
. 20s Plank
TASK 2: GYMNASTICS
A. T2B
EMOM 10 mins
. 5 T2B or 7 Toes to DB
B. Superset for 3 rounds
. 30s Hollow flutter kicks
. 15 toes touches
TASK 3: CONDITIONING
EMOM 15 mins
Min 1: 10 pull ups or 15 DB Row
Min 2: 15 Burpees facing
Min 3: 30 Deadlifts (DB22,5/15kg or Barbell 115/85lb )
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
