WARMUP
EMOM x 6 min
Min 1: 30s high knees
Min 2: 30s dead hang
TASK 1: STRENGTH
A. EVERY 90s x 10 ROUNDS
. 2 Deadlift
. 2 legless rope climb
B. SUPERSET FOR 4 ROUNDS
. 3 bench press (AHAP)
. 8/side DB row
TASK 2: CONDITIONING
5-Min AMRAP x 3 ROUNDS
(Rest 2 mins in between)
200M Run
6 Devil press
6 burpees
35 DUs
TASK 3: ACCESSORIES
3 ROUNDS
. 75 banded leg curls
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
