WARMUP
. 400m run
Then, accumulate for 2 mins:
. Hollow rock hold
Accumulate for 2 mins:
Back ext. hold
TASK 1: GYMNASTICS
A. EMOM X 15 mins
Min 1: 10 to 20 T2R (go unbroken sets)
Min 2: 45s moderate pace row
Min 3: rest or 30s plank
TASK 2: STRENGTH
A. EMOM X 10 mins
Min 1: 5 deadlift @ 75%
Min 2: 5 strict press
TASK 3: CONDITIONING
10 SETS
. 10s max watt assault bike
Rest 90s
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
