TASK 1: WARM UP
3 ROUNDS
. 5 Inch worm
. 5 Burpees
. 20 High Knees
TASK 2: STRENGTH
A. Superset for 4 sets
. 15 Chest Press
. 15 Incline Pushups
B. Superset for 4 sets
. 15 DB Row
. 45s Back Extension Hold
TAK 3: CONDITIONING
FOR TIME
. 75 DB STOH
. 75 Burpees Box Jumps
TASK 4: CORE
EMOM 5 MINS
10 Over Head sit ups
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
