WARMUP
3 min row
Then, 2 rounds:
. 10 plank position shoulder taps
. 20s handstand hold
TASK 1: GYMNASTICS
A. Wall facing HS shoulder taps
5 rounds, 10 taps
Go every 90s
B. HS walk
5 rounds, 7m
Every 90s
TASK 2: CONDITIONING
TEAM OF 2
4 ROUNDS
. 50/40 cal AB
. 40 OHS 95lbs / 65lbs
. 30 HSPU
Every 7 mins start new round
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
