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
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
