Task 1 : INTERVAL
Every 3-Minutes x 5 rounds
15 Cal Any Machine
75 Dus
50 lateral side Hop over DB
Task 2 : Strength
A. Deadlift
Emom 8-Minutes
build up heavy single
B. Superset x 4 Rounds
8 Db bench press
4 weighted pull up
go every 2:30
C. Banded chin up
50 reps
Time cap : 6 Minutes
D. superset for 3 rounds
8 DB Row
12 biceps curl
Task 3 : CORE
2 Round
100 Russian twist
50 Toes touch
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
