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
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
