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
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
