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 rounds
. 15 hip thrusts
. 45s wallsit
B. Circuit for 4 rounds
. 12 kneeling squats
. 12 good mornings
. 12/side Glute kicks
C. Superset for 3 rounds
. 15 Bench dips
. 30 1/2 close grip pushups
TASK 4: ACCESSORIES
. Side leg raises
3 sets, 15 reps
TASK 4: CORE
. Russian twists
200 reps
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
