TASK 1: WARMUP
3 ROUNDS
. 30 High Knees
. 30s Plank
TASK 2: STRENGTH (UPPER BODY)
A. Superset for 3 rounds
. 12-15 Chest Press
. 45s Pushup position Hold
B. Superset for 3 rounds
. 12-15 DB / Barbell row
. 45s Back extension hold
C. Strict Pull-ups (Optional)
5 sets, 3 to 10 reps
Rest as needed
TASK 3: CONDITIONING
20 ROUNDS
. 3 Shoulder to overhead 95/65 lbs
. 15 D.U’s
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
