TASK 1: WARMUP
. 10 Inch worm
. 10 HR pushups
. 10 Alt. Lunges
x 2 ROUNDS
TASK 2: STRENGTH
A. Superset for 4 sets
. 15 DB row
. 15 DB Shoulder Press
B. Circuit for 4 rounds
. 12 DB push press
. 15 pushups
. 15 DB front raises
TASK 3: CONDITIONING
FOR TIME
2 ROUNDS
. 30 Alt. Hang DB snatch
. 30 reverse burpees
TASK 4: STABILITY
3 Rounds
. 45s/side DB overhead walk
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
