TASK 1 : INTERVAL
ROW/BIKE
. 500M ROW
. 25/20 CAL BIKE
REST 2-MIN BETWWEN
X 4 ROUNDS
TIME CAP 25-MINUTES
TASK 2 : STRENGTH
A. BENCH PRESS
. 5 SETS , 5 REPS
B.SUPERSETS FOR 3 ROUNDS
.12 BD FLY
.30 FACE PULL
C. BARBELL ROW
5 SETS , 5 REPS
D. SUPERSETS FOR 3 ROUNDS
.12 BD PULL OVER
.30 BANDED TRICEPS
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
