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 )
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
