Warm up
200M Run
200 single Under
10 HR push up
Endurance
TEAM OF TWO
5 Rounds
800M Run ( Partner Run Together)
Then
6 Rounds ( 3 RND Each )
25 DUs ( Unbroken)
10 push up
5 flying push up
(OR )
5 Rounds
400M Run ( Partner Run Together)
Then
6 Rounds ( 3 RND Each )
50 DUs ( Unbroken)
20 push up
10 flying push up
Accessories:
20 DB Reverse Fly ( light DB )
20 Face pull
X 3 Sets
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
