WARMUP
5 min AMRAP
. 15s dead hang hold
. 15s hollow hold
. 15s back extension hold
. 5s rest
TASK 1: GYMNASTICS
A. EMOM X 10 mins
Min 1: 3-5 strict pull-ups
Min 2: 5-10 kipping chest to bar pull-ups
B. EMOM x 10 mins
Min 1: max distance HS walk / practice
Min 2: rest
TASK 2: CONDITIONING
10 min AMRAP
. 400m run
THEN, AMRAP REMAINING TIME:
12 - 9 - 6
. DB Thrusters
30 - 20- 10
. Situp
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
