TASK 1: WARMUP
AMRAP 3 mins
1-2-3-4-5-6-7-8-9-10...
. Burpees
. Situps
TASK 2: STRENGTH
A. Superset for 4 sets
. 12 Tempo chest press
. Pushups until failure
Rest 1-2 mins between sets
B. Superset for 4 rounds
. 12 one arm DB row
. DB row until failure
TASK 3: CONDITIONING
FOR TIME
. 100 Box step up
EMOM 5 Burpees
TASK 4: CORE
4 Rounds
. 1-min isometric DB hold (farmer carry style - or any object)
. 60 mountain climbers
(No rest between rounds)
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
