RARE 🇧🇭 (COMING SOON)
WARM UP :
Amrap 4-minutes
6 shuttle Run
10 Walking lunges
10 V- up
Conditioning:
Alternate A and B for 6 Rounds , Rest 2-minutes After Each A & B
A. Amrap 3-minutes
12/9 cal Assault bike ( only arms)
Then Amrap
12 One arm DB STOH (R)
24 Hop over the DB
12 One arm DB STOH (L)
B. For time
2 Rounds
21 Box step up
12 Lateral Box jump
6 burpees Box jump
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
