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
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
