WARMUP
EMOM X 6 mins
. Min 1: 40s any machine
. Min 2: 40s plank
TASK 1: STRENGTH
A. EMOM X 10 mins
. Min 1: 1 squat clean
. Min 2: 1 thruster
B. Every 2 mins x 5 rounds
. 8 barbell row
. 20 ring rows
TASK 2: CONDITIONING
25 min AMRAP
, 10 cal row
. 200m run
. 30 D.Us
Rest 90s between rounds
*switch order every round, exp:
( Row, Run, D.Us)
(Run, D.Us, row)
(D.Us, run, row)
So on..
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
