جنه يبيلها حسبه … والله عنك الموضوع…. ِ
WARMUP
. 400m run
. 10 box jumps
. 10 STOH
. 5 box step up
. 5 DB deadlifts
TASK 1: CONDITIONING
TEAM OF 3
WOULD YOU RATHER…?
A or B ( pick one)
A. FOR TIME
3 ROUNDS
. 80 box jumps
. 80 2XDB STOH
. 80 DB box step up
. 80 2XDB deadlift
Time cap: 35 mins
B. AMRAP 30 MINS
. 20 box jumps
. 20 2XDB STOH
. 20 DB box step up
. 20 2XDB deadlift
Each partner must finish full movement then switch
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
