TASK 1: WARMUP
Blood Flow:
2 Rounds
. 30s Down ups
. 30s Plank
(No rest in between)
2 Rounds
. 30s Jumpling Jacks
. 30s Glute bridge
(No rest in between)
TASK 2: STRENGTH
A. DB Squat Drop Set
. 8 reps DB front rack
. 12 reps DB squat
. 16 reps body weight
X4 rounds
(No rest between movements - rest 2 to 3 minutes between rounds)
B. Alternate for 3 rounds
. 6/side DB OH lunges
. 12 half kneeling squats
C. Alternate for 3 rounds
. 15 bicep curls
. 25 bench dips
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
