TASK 1: WARMUP
. 10 Inch worm
. 10 HR pushups
. 10 Alt. Lunges
x 2 ROUNDS
TASK 2: GYMNASTICS
. 60s Gymnastic swim (switch every 5 reps)
. 15 pike up
X5 ROUNDS
TASK 3: CONDITIONING
3x4 min AMRAP
Rest 2 mins between AMRAP
. 5 Burpees box jumps
After each round perform:
. 10/side Shoulder to Overhead
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
