TASK 1: WARM UP
2 ROUNDS
. 50 Jumping jacks
. 20s Plank
TASK 2: STRENGTH (UPPER BODY)
A. Chest press - DB or Barbell
3 sets, 12 reps
B. DB / Barbell Row
3 sets, 12 reps
C. DB Pullover
3 sets, 15 reps
D. DB upright row
3 sets, 12 reps
TASK 3: STABILITY
A. DB OH walking
3 sets, 30m/side
Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
