Warm Up:
2 Rounds
1-min Bike
10 V up
5 Burpees
Then
30 Air squat
Conditioning:
Every 8 -minutes X 4 Rounds
3 Rounds
10 KB Goblet Squat 24/16 kg
5 Burpees T2B
InTo
3 Rounds
10 KB American Swing
10M Sprint Shuttle Run
Core :
A. Banded Half kneeling press + Twist
3 Sets , 15+15/ Side
B. Pike On Swiss Ball Or Rower
3 sets , 15 Reps
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