TASK 1: WARM UP
3 ROUNDS
. 5 Inch worm
. 5 Burpees
. 20 High Knees
TASK 2: STRENGTH
A. Superset for 4 rounds
. 12 Walking Lunges (Farmer Carry Style)
. 30 Jumping Lunges
B. Hip Thrust
3 sets, 30 reps
C. Superset for 3 rounds
. 5-10 Diamond Pushups
. 20 Bench Dips
D. Bicep Curls
3 sets, 15 reps+30s pause
TASK 3: CORE
. Side Plank with Weight on Hips
3 sets, 30s each side
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
