WARMUP
. 400m run
. 30s HS hold
. 20 pushups
TASK 1: STRENGTH
A. Push press
Every 2 mins x 5 rounds
. 8 push press
B. Superset for 4 rounds
. 8/side one arm DB Seated shoulder press
. 8 barbell row
Go every 2 mins
TASK 2: CONDITIONING
2 mins on : 2 mins off X 5 Rounds
. 4 box step up
. 8 burpees box jump over
. Row Max cal in remaining time
Score : Total cal of 5 Rounds
TASK 3: CORE
3 rounds
. 30 to 5o Russian Twist
. 10 pike on the rower
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
