TASK 1: WARMUP
2 ROUNDS
. 5 Burpees
. 10 HR push ups
. 15 Air squats
TASK 2: CONDITIONING
A. 3 min AMRAP
2, 4, 6, 8, 10…
. OHS
. Air squats
B. 3 min AMRAP
10, 20, 30, 40…
. Walking lunges
. Push ups / HR push ups
C. 3 min AMRAP
2, 4, 6, 8, 10…
. Pull ups / DB row
. Jumping air squats
*Rest 6 mins then Repeat
*There is NO rest between A,B,C
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
