WARM UP:
3-minutes any machine @ low intensity
2 Rounds
20 banded pull apart
10 light DB lateral raise
Strength:
A. Every 2-minutes x 5 Rounds
2 reps Bench press
5 slam ball
B. Every 2-minutes 4 Rounds
8/side Half kneeling shoulder press
30 sec face pull (As fast as you can)
Gyamnastics:
A. Every 5-minutes x 4 Rounds
8 to 10 bar muscle up
15 to 20 T2B
30M Farmer carry
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
